CrossFit I35 WOD 3/16/16

Strength/Skill Every 2 Minutes for 10 minutes 3 touch and go power snatches* *No press outs.  If you can’t do the weight without a press out drop weight.   Then 4 rounds for time of: 50 Kettlebell Swing (American), 24/16 kg 25 Box Jumps, 24/20 in Buyout 5 x 3 Snatch Pull from blocks go…

CrossFit I35 WOD 3/14/16

Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Snatch Start at 80% and work to 90% on the 9th set and drop back to 80% on the 10th Then 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00 20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest 1:00 10 Thrusters 135/95# 15 Box…

CIA Memorial Wall

CrossFit I35 WOD 3/12/16

In groups of 2 or 3 perform The Seven.  Perform complete rounds in a you go I go fashion.  ex. Athlete A does 7 HSPU then Athlete B does 7 Thrusters and A does 7 Knees to Elbow until all seven rounds are complete. The Seven A suicide bomber killed seven CIA officers and one Jordanian…

CrossFit I35 WOD 3/9/16

16.3 Tomorrow Strength Every 1 min for 10 mins do: 3 Ground to Overhead (Touch & Go anyhow choose weight) 5 Burpees Then 5 rounds for time of: 50 Double Unders* 3 Ground To Overhead anyhow choose weight * Substitute 200 rows if you have any lower extremity issue that would make these difficult Buyout…

CrossFit I35 is Now a Proud Affiliate of the Crossroads Adaptive Alliance

Crossroads Adaptive Athletic Alliance is the only US 501c3 nonprofit of its kind – building a stronger community for adaptive athletes and their coaches. We help athletes with permanent needs participate in life-changing fitness opportunities through education, grants, and competition. You can find out about all of our initiatives and programs on our Programs Page.…

CrossFit I35 WOD 3/9/16

Strength/Skill Every 2 Minutes for 10 minutes do the following: 1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex.  If you miss more than one rep drop weight Then 3 rounds of: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs…

CrossFit I35 WOD 3/8/16

Strength/Skill Every Minute on the Minute for 8 Minutes 1 Clean & Jerk @ 85% When clock hits 10 minutes perform the following for time: 50 Wall Balls 20/14 Rx+ women shoot 10″ and men to 12″ Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back…

CrossFit I35 WOD 3/7/16

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for time of: Row (calories) Power Snatch, 115/75 lbs Buyout 4XME UB Strict HSPU + ME UB Kipping HSPU (go to just before failure strict, then – without coming off the wall – switch to…