WOD’s

CrossFit I35 WOD 3/18/15

CrossFit I35 WOD 3/17/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM * 15 Wall Balls, 20/14 lbs *Add 5-20 pounds each set until at 3rm max Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up* *If scaling jump to bar and hold chest on bar for 3 seconds.…

CrossFit I35 WOD 3/14/15

CrossFit Games Open 15.3

WORKOUT 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet Notes This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete…

CrossFit I35 WOD 3/12/15

Strength/Skill Every Minute on the Minute for 10 Minutes 2 Power Clean and Jerks (Touch & Go)s, 60% 1RM* 5 Burpees *If doing 15.3 tomorrow keep weight light.  If not add weight every minute until the power cleans become squat cleans Then 5 rounds for time of: Run, 200 m 3 Ground To Overheads, 95/65 lbs Buyout Mobilize anything…

CrossFit I35 WOD 3/11/15

LETS MOVE FAST AS THERE IS A LOT ON THE AGENDA Strength Bench Press 5 x 3 @ 65% Focus on bar speed and not weight Strength/Skill Every 1 min for 14 mins, alternating between: 2 (Power Snatch + Hang Squat Snatch + Overhead Squat  50% 1RM 10 Box Jumps, 30/24 in Rest exactly 5…

CrossFit I35 WOD 3/10/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Position Clean + Jerk, 60% 1RM * 12 Burpee (6″ Reach)s *Start at 60% of max effort clean and jerk increase weight 5-20 pounds each set until power cleans become squat cleans.  Split jerks only Then Helen 3 rounds for time of: Run, 400 m*…

CrossFit I35 WOD 3/9/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 100 Double Unders — then — 4 rounds of: 25 Wall Balls 20/14 10 Deadlifts, 225/155 lbs — then — 100 Double Unders Buyout 4 rounds of the following alternating each set 4X1:00 ME Strict HSPU* –…

CrossFit I35 WOD 3/7/15

Back Squat 5 x 5 Then Every 1 min for 14 mins, alternating between: 3 Power Snatches, 60% 1RM* 10 Burpee (Bar Facing)s *add 5-20 pounds every set until power snatches become squat snatches Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75…