CrossFit I35 WOD 9/9/15

Strength Bench Press waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and begin the waveload at that weight Then 5 rounds for time of: 20 Kettlebell Snatches, 24/16 kg Run, 200 m Handstand Walk, 50 ft* *Handstand walks must be in blocks of…

CrossFit I35 WOD 9/1/15

Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps.  Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…

CrossFit I35 Gymnasty WOD 8/30/15

Welcome to the first CrossFit Gymnasty class ever!  Have fun with Coach Kyle at noon! Strength Toes-to-bars Ring Dips Chest-to-bar Pull-ups Muscle-ups Don’t worry if you don’t yet have these full movements down.  We’ll teach progressions so with time and effort you’ll be able nail them. Then 4 rounds for time of: 5 Wall Walks…