WOD’s

CrossFit I35 WOD 3/26/15

Strength/Skill Every Minute on the Minute for 10 Minutes 1 Clean and Jerk Start at around 60% and increase weight 10-20 pounds every minute to end up at max effort.  If doing 15.5 tomorrow or this evening keep weight under 70%.  Also no crappy looking power cleans.  Go under the bar and squat…pretty please…with sugar.…

CrossFit I35 WOD 3/25/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Overhead Squats, 60% 1RM 12 Push-up (hand release)s Then With a 12:00 minute time cap: 20 Power Snatches, 95/65 lbs 20 Burpee (Bar Facing)s 15 Power Snatches, 95/65 lbs 15 Burpee (Bar Facing)s 10 Power Snatches, 95/65 lbs 10 Burpee (Bar Facing)s Row (calories)* *After the final burpee…

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.…