WOD 12/4

Dynamic Effort Upper Body Bench Press With Band 6×3 at 50% 1RM (Perform two sets with each grip.  Regular, Wide, Narrow) Tricep Extension (Standing) 8-8-8-8-8-8 Then: Tabata Squat Rest 1 min Tabata Push-up Rest 1 min Tabata Pull-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.…

Rocktape Power Taping For CrossFit Workshop at CrossFit I35

Interested in injury prevention, improved recovery times and enhanced performance? Rocktape is a world leader in kinesiology taping and is now offering classes specifically designed for CrossFit athletes. PowerTaping for CrossFit is a unique blend of movement assessment and analysis, postural control and taping techniques that are based on clinically studied methods. Rocktape and it’s…

WOD 12/3

Box Jump : Max Height


4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in


Straight Leg GHD 3×20

WOD 12/2

Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…

WOD 11/30

Fight Gone Bad

3 rounds, 1 min per station, of:
Wall Ball 20/14 lbs
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations