CrossFit I35 WOD 4/3/18

Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatches, 70% 1RM (It’s every 2 minutes so take your time and make each rep look great. No misses and pressouts are misses.) Then CrossFit Games Open 12.2 As many reps in 10 mins as you can of: 30 Snatches, 75/45 lbs 30 Snatches, 135/75 lbs…

CrossFit I35 WOD 3/31/18

30 min AMRAP (Partner)

400m run (both run, carry wall ball/switch as needed)
40 goblet squat (24kg/16kg)
40 Wall-ball Abmat Sit-Ups (20/14)
40 Pull-ups

While one person works the other person hold the wall ball. If you drop wall ball at any time both partners do 5 burpees before continuing.

CrossFit I35 WOD 3/29/18

Mobility Thursday Today is Mobility Thursday. Trainers choice of mobility exercises. Then 3 rounds for time of: 30 Wall Balls* Run, 400 m *Choose Weight (Remember this is a deload week so grabbing a smaller med ball might be a better choice than a bigger one) Capacity Buyout Complete as many rounds as possible in…

CrossFit I35 WOD 3/28/18

First

Helen’s Russian Cousin

3 rounds for time of:
Run, 400m*
21 Russian Kettlebell Swings, 32/24kg
12 Pull-ups

*We will run outside weather permitting. Otherwise, 400m is approximately 1300 feet which we will mark off with cones on the gym floor.

Buyout

Bench Press 5 x 10 @ 60%
Lying Triceps Extension 5 x 10

CrossFit I35 WOD 3/27/18

Strength/Skill 6 Rounds of: :40 Med Ball Cleans :20 Rest :40 Sumo Deadlift High Pull 75/55 :20 Rest Then Tabata Something Else Pull-ups Pushups Abmat Situps Air Squats Again take your time get good looking reps. It’s a deload week so slow down get beautiful reps and don’t worry about pr’s. Buyout 4 x 5-8 Good…

CrossFit I35 WOD 3/26/18

With the exception of a few of you repeating 18.5 the open is over. As always the open is an amazing time to come together as a community and push ourselves to achieve levels of performance we wouldn’t have done otherwise. So congratulations and I’m very proud of everyone for officially participated as well as…

CrossFit I35 WOD 3/24/18

30-20-10 Russian KB Swings Russian Twists w/wall ball (left right 1, left right 2) 30-20-10 Wall Balls (20/14) Push-ups 30-20-10 Cal Row OH walking Plates Lunges (45/25) Partner A starts on 30 KB swings while partner B starts on 30 Russian Twists. When both finish, they will switch movements. Partner A will start on 30…

CrossFit I35 WOD 3/23/18

CrossFit Games Open 11.6 / 12.5 / 18.5 – Rx’d As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups…