WOD’s

CrossFit I35 WOD 5/14/15

Strength/Skill Every 2 mins for 12 mins 3 Power Snatches* *Start at around 60% and work up to a 3 rep max Then: 2 mins per station with 30 seconds rest between stations of: Sumo Deadlift High-pull, 75/55 lbs Box Jump Over, 24/20 in Double Unders Buyout 4×0:20 Box Shoulder Stretch 3×8 PVC Raises with…

CrossFit I35 WOD 5/13/15

Wendler Bench Press: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups…

CrossFit I35 WOD 5/11/15

Wendler Back Squat: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then For time: 50 Wall Balls, 20/14 lbs 50 Burpee Box Jumps, 30/24 in…

CrossFit I35 WOD 5/9/15

Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so.  Scale to 25…

CrossFit I35 WOD 5/8/15

CrossFit I35 5/7/15

Strength/Skill Every 1 min for 10 mins do: 3 Power Cleans, 60% 1RM increase weight 5-10 pounds every set until failure then drop 5-10 for each subsequent set Then 4 rounds for time of: 5 Hang Power Cleans, 185/125 lbs 15 Burpees Rest 1 min Buyout Handstand Work 2×1:00 Chin to Toes Handstand Hold Skills and…

CrossFit I35 WOD 5/6/15

CrossFit I35 WOD 5/5/15

CrossFit I35 WOD 5/4/15