WOD’s

CrossFit I35 WOD 3/31/15

CrossFit I35 WOD 3/30/15

Strength Wendler Squat: Week 1 5 reps @ 65% 5 reps @ 75% 5+ reps @ 85% The third set of any Welder cycle is always as many reps as possible.  You don’t need to go until you miss but you should go until you know the next rep is definitely a fail.  If you…

CrossFit I35 WOD 3/28/15

CrossFit Games Open 15.5

WORKOUT 15.5 27-21-15-9 reps for time of: Row (calories) Thrusters Men use 95 lb. Women use 65 lb. Notes This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1 … go,” the athlete will grab the handle and begin rowing. Once you have rowed 27 calories…

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…