CrossFit I35 WOD 2/17/17

Strength/Skill 5 x 3 Squat Then Complete as many rounds as possible in 15 mins of: 10 Dumbbell Squat Snatch (Right Arm), 50/35 10 Dumbbell Overhead Lunges (Right Arm)s, 50/35 10 Toes-to-bars 10 Dumbbell Squat Snatch (Left Arm), 50/35 10 Dumbbell Overhead Lunges (Left Arm), 50/35 10 Burpees Buyout 4 x 400 Meter Sprint Rest Exactly…

CrossFit I35 WOD 2/16/17

Strength/Skill Alternating Every Other Minute for 12 Minutes 3 touch and go clusters 8 Bar Facing burpees (12 Rx+) Then KettleFran 21/15/9 Double Kettlebell Thrusters 16/12kg* Pullups *Kettlebells must be kept in a racked position and not rested on the shoulders.  If you can’t lock them out completely demonstrating what kettlebell lifters call “fixation” overhead…

Sam’s Story

From time to time a person enters the gym and in a very short time begins to look so much different and move so much better that before that you have to do a quick double take to make sure its the same person. Sam is one of those people. In less than 4 months…

CrossFit I35 WOD 2/14/17

Strength/Skill Every 2:00 for 10 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Jerk Then For time with absolute 20 minute time limit: 10 Snatches, 95/65 lbs 30 Double Unders 10 Snatches, 95/65 lbs 30 Double Unders Rest, 1 min 10 Snatches, 135/95 lbs 30 Double Unders 10…

CrossFit I35 WOD 2/13/17

The first workout of the 2017 Open will be announced next Thursday February 23rd. Even if you’re new the Open is the best opportunity you will have to test and benchmark you current skill and fitness level for years to come.  You can sign up at games.crossfit.com We need registered judges for the open and…

CrossFit I35 WOD 2/11/17

https://journal.crossfit.com/article/cfj-crossfit-wod-170208 For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile. The Fran portion of the workout will as always have a 10 minute time cap.  If you scale Fran you should scale in a fashion that would put as close to the…

CrossFit I35 WOD 2/9/17

Strength/Skill Max Effort Vertical Jump Max Effort Kettlebell Press (one arm) Then Double Mini-DT 5 rounds for time of: 9 Deadlifts (135/95) 6 Hang Power Cleans (135/95) 3 Push Jerks (135/95) Rest exactly 5 minutes and repeat.  Don’t pace the first round and record both numbers.  This is a fairly short wod and a test of…