WOD’s

CrossFit I35 WOD 5/25/15 Murph

      Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armour. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph.  If necessary pull ups can be scaled to ring rows.  In other words there…

CrossFit I35 WOD 5/23/15

CrossFit I35 WOD 5/22/2015

CrossFit I35 WOD 5/21/15

Skill/Strength Every 1 min for 14 mins, alternating between: 3 Squat Snatches, 60% 1RM 20 Split Jumps Then Complete as many reps as possible in 8 minutes of: 95/65-lb. Push Jerk Each time you break, perform 30 double-unders Rest 4 minutes Then, complete as many reps as possible in 8 minutes of: 115/75-lb. hang power cleans Each time…

CrossFit I35 WOD 5/19/15

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses.  Split Jerk only and be fast!  Also remember while the volume is high this week its still a deload week.  Be kind to your body and…

CrossFit I35 WOD 5/18/15

Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy.  In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…

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…