CrossFit I35 WOD 1/2/2016

Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters.  At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then…

Details

CrossFit I35 WOD 12/31/15

Strength/Skill

Every 1 min for 12 mins: Toes-to-bars

10 Toes-to-bars*
*scale reps up or down as necessary.  each set should be 30 seconds or less.

Then

3 rounds for time of:
15 Thrusters, 95/65 lbs
15 Burpees

Buyout

4 x 1 minute weighted planks

CrossFit I35 WOD 12/30/15

Bench Press 12-12-12*
*these should be heavy for 12 and all done with the same weight.  take 2 or even 3 warmup sets to get there

Then

3 rounds for time of:
20 Overhead Squats, 95/65 lbs
20 Chest-to-bar Pull-ups

Buyout

4 x 10 behind the neck press

4 x 10 triceps

CrossFit I35 WOD 12/28/15

This is a deload week.  Don’t care how good you feel please nothing super heavy outside of the WODs (that means nothing over 80% preferably 70% or less)   Starting first week of January it’s Open season so be patient because the big loads along with high volume are coming.  Wods should not be at…

Details

CrossFit I35 WOD 12/24/15

Strength/Skill 1) 5X1 Clean & Jerks @ 85% – rest exactly 60 seconds 2) 1X1 Clean & Jerks @ 90%, 95%, 100%, 105% – rest exactly 75 seconds *Take only one attempt at each of the percentages in #2. Obviously document which are make/miss, and do not exceed the allotted rest time. Also perform only…

Details

CrossFit I35 WOD 12/23/15

Strength

Bench Press Max

Weighted Pullup Max

Then

Complete as many rounds as possible in 15 mins of:
3 Muscle Up (Bar)s
10 Hang Squat Cleans, 155/115 lbs
20 Kettlebell Snatches, 24/16 kg

Buyout

4 x 8 Lying Tricep Extensions
Go very heavy and use spotters