WOD 6/2/14

Back Squat (High Bar) 6-6-6-6-6-6 Band Deadlift 6×3 at 50% 1RM Then: 21-15-9 reps, for time of: Back Squat, 1x bodyweight Deadlift, 1x bodyweight Burpee Buyout Handstand Holds and Walks Connectivity Drills Please Take a moment to read the perfect handstand from http://theoutlawway.com/doctrine/outlaw-connectivity-doctrine/ The Perfect Handstand The ability to hold a handstand requires equal parts…

WOD 5/30/14

Max Effort Lower Body Back Squat (High Bar) : 3 Rep Max Complete as many rounds as possible in 10 mins of: 20 Kettlebell Snatches, 24/16 kg 20 Weighted Box Step-ups, 24/16 kg 20 Handstand Shoulder Touches* * If you can Handstand Walk, complete a 40′ Handstand Walk instead Buyout Handstand Holds 4x 1 minute.  Try…

WOD 5/29/14

Every minute on the minute for 10 mins:

3 Snatch Pulls, 100% 1RM
Complete as many rounds as possible in 15 mins of:
10 Push Press, 95/65 lbs
10 Chest-to-bar Pull-ups
10 Box Jumps, 24/20 in
50 Double Unders
3×10 Deficit Snatch Lift offs

Kettlebell WOD 5/29/14

How to relate kettlebell work to CrossFit.  The following article gives examples of kettlebell exercises to work on in order to improve your Crossfit skills:  http://www.fitocracy.com/knowledge/kettlebell-workout-for-size-and-strength/?utm_source=Fitocracy+Users&utm_campaign=61a15f3d2f-limiting_beliefs&utm_medium=email&utm_term=0_c1f25ec28f-61a15f3d2f-248476493   Kettlebell WOD 5/29/14 Warmup: 3 Arm Bars 3 TGUs 3 Prying Goblet Squats Skill: Heavy one-arm swings – EMOM 8 minutes Workout – Paired Sets – 30 seconds…

Memorial Day Murph WOD Recap

We had a great turnout for our annual Murph workout on Memorial Day yesterday! Our 9AM group was around 40 people with several first-time guests and then we had about 15 or so in a second group at 10:30. The humidity added a little extra suffering to the workout, but everyone did SUPER and put hard work into this in order to honor Lt Michael Murphy and the rest of our fallen Americans on Memorial Day.

WOD 5/27/14

Back Squat (High Bar) 8-8-8-8-8 Use heaviest weight possible for each set Dynamic Effort Deadlift Band Deadlift 6×3 at 50% 1RM Then: Complete as many rounds as possible in 10 mins of: 6 Pistols 6 Knees To Elbows 9 Kettlebell Swing (Russian)s, use heaviest bell you can swing higher than your belt buckle. Buyout 3×20 Romanian…

5/26/14 Murph

Happy Memorial Day CrossFit I35 is once again proud to honor America’s heroes this Memorial Day Monday May 26th at 9:00am.  Today we specifically honor Navy Seal Lieutenant Michael Murphy recipient of  The Silver Star, Purple Heart, Combat Action Ribbon and the Afghanistan Campaign Medal. This is also bring a friend day all they need to do is fill…