CrossFit I35 WOD 5/7/16

Strength Wendler Deadlift Week 2 Deadlift 3 at 70% 3 at 80% 3+ at 90% 1RM Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 32/24 Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box…

CrossFit I35 WOD 5/6/16

Strength Wendler Press Cycle Week 2 Press 3 at 70% 1RM Press 3 at 80% 1RM Press 3 at 90% 1RM Then Complete as many rounds as possible in 10 mins of: 50 Double Unders 10 Back Squats, 135/95 lbs Buyout Bench Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00* Warm up to a weight…

CrossFit I35 WOD 5/4/16

Strength Wendler Bench Press Cycle Week 3 Bench Press 3 at 70% 1RM Bench Press 3 at 80% 1RM Bench Press 3 at 90% 1RM Then 7 rounds of: 10 Deficit Pushups. (use kettlebell handles or parallettes) 10 Box Jump Overs 24/20″ 15 TTB Buyout Narrow Grip Bench Press 4 x 10 Lying Tricep Extensions…

CrossFit I35 WOD 5/3/16

Strength/Skill Alternating EMOM 10 Minutes 1 squat snatch @75% No press outs. 10 Split Jumps. Then 8 RFT Alternate 200m run with 200m row 10 Snatches 75/55 Buyout 4 x 10 Snatch High Pull.  Stay at the powerpoint move fast and wear straps if you have them.  If bar doesn’t come to the collarbone the…

CrossFit I35 WOD 5/2/16

Strength Wendler Squat Cycle Week 2 Back Squat 3 at 70% 1RM Back Squat 3 at 80% 1RM Back Squat 3 at 90% 1RM Then 4 rounds for time of: 15 C2B Pullups 5 wall walks 75 Double-Unders Buyout Squat 4 x 10 SwoleStice Running Progressions If you can walk for an hour without stopping…

CrossFit I35 WOD 4/30/16

Today we say goodbye to long time friends Ryan and Abby Ventura.  Please bring a friend to either 8am CrossFit or 9am Kettlebells “King Kong” 3 rounds for time: King Kong was originally proposed as a workout nobody could do. We’re listing scaling options below but unless you do the Rx weights and movements you didn’t…