CrossFit I35 WOD 2/1/2015

Strength

Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
Rest no more than 90 seconds between sets

Then

5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

Row 4 x 500.
Row an easy minute between 500m pieces.

CrossFit I35 WOD 1/31/15

DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105…

Details

CrossFit I35 WOD 1/29/15

Strength/Skill Every Minute on the Minute for 7 Minutes 3 Squat Clean Thrusters Start at 50% and increase weight 5-20 pounds a set until you can’t complete 3 reps then drop weight until you can. Then 4 rounds for time of: 7 Squat Cleans, 75% 1RM 14 Burpee (Bar Facing)s 1 Gasser Rest 1 minute…

Details

CrossFit I35 WOD 1/27/15

Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…

Details

CrossFit I35 WOD 9/11/15

Strength/Skill Every 1 min for 10 mins: 1 3 Position Power Snatch, 60% 1RM* *Add weight every set until near failure 911 Memorial WOD For time: 11 Box Jumps, 30/24 in 11 Thrusters, 125/85 lbs 11 Pull-ups 11 Power Cleans, 170/120 lbs 11 Handstand Push-ups 11 Kettlebell Swing (American)s, 32/24 kg 11 Toes-to-bars 11 Deadlifts,…

Details

CrossFit I35 WOD 1/26/15

Strength

Squat 8 at 75%, 6 at 80%, 4 at 85% 3 at 95%, 2 at 97% 1RM

Then

5 rounds for time of:
6 Handstand Push-ups
12 Chest-to-bar Pull-ups
24 Barbell Lunges, 95/65 lbs*

*Lunges can be done with the bar in either the front or back rack

Buyout

2 minute challenge

Wall Walks