WOD’s

CrossFit I35 WOD 4/27/15

Strength

Wendler Back Squat: Week 1

5 reps @ 65%
5 reps @ 75%
5+ reps @ 85% of 1RM

Then

3 rounds for time of:
12 Front Squats, 135/95 lbs
12 Burpee Pull Ups

Buyout

Squat 4 x 10

CrossFit I35 WOD 4/25/15

CrossFit I35 WOD 4/24/15

CrossFit I35 WOD 4/24/15

CrossFit I35 WOD 4/23/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Snatch* 10 Box Jumps, 24/20 in *start at 50-60% and increase weight every set. Then 5 rounds for time of: Sprint, 200 m (no jogging please) 1 Rope Climb (Legless) 5 Hang Power Snatches, 115/75 lbs Buyout 10 x 10 Russian Kettlebell…

CrossFit I35 WOD 4/22/15

CrossFit I35 WOD 4/21/15

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Clean & Push Jerks, 60% 1RM* 20 Split Jumps * Increase weight 10-20 pounds per set up to no more than 85% Then 5 rounds for time of: 6 Clean & Jerks, 135/95 lbs 20 Split Jumps Buyout 4 x 15 Straight Leg GHD…

CrossFit I35 WOD 4/20/15

Strength Wendler Squat Week 4 Deload 5 @ 40%, 5 @ 50%, 5 @ 60% Yes this will feel very light compared to the last few weeks but focus on range of motion and exquisite technique Then Run 800m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run 800m Buyout Squat 4 x…

CrossFit I35 WOD 4/18/15

Hope

3 rounds, 1 min per station, of:
Burpees
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit I35 WOD 4/17/15