WOD’s

CrossFit I35 WOD 3/23/2015

Strength/Skill Every 1 min for 10 mins, alternating between: 3 Back Squats, 70% 1RM increasing 10-20 pounds each set. 10 Burpees Then For time*: 100 Double Unders 75 Wall Balls, 20/14 lbs 50 Pull-ups** 25 Overhead Squats, 75/45 lbs 10 Deadlifts, 225/185 lbs 5 Muscle-ups *20 Minute time limit.  Scale reps and weight to finish…

CrossFit Open Workout 15.4

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up…

CrossFit I35 WOD 3/19/15

Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Clean & Jerk, 65% 1RM* *This is a deload day for 15.4 tomorrow.  If you plan on doing 15.4 tomorrow please keep loads low.  If not increase weight with each rep until max effort. Then 4 rounds for time of: Overhead Walking…

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…