CrossFit I35 WOD 1/12/15

The Open begins on February 26 so that puts us into our next training cycle that builds to the open.  What you will find is a stronger emphasis on cardio and less programming on absolute strength with more attention on strength endurance.  So best of luck and lets get our biggest and best presence at…

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CrossFit I35 WOD 1/10/15 Wittman

Wittman  7 rounds for time of: 15 Kettlebell Swings, 24/16 kg 15 Power Cleans, 95/65 lbs 15 Box Jumps, 24/20 in U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13,…

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CrossFit I35 WOD 1/8/14

Strength/Skill Every Minute on the Minute for 5 Minutes 2 Squat Cleans and Split Jerk @ 75% Every Minute on the Minute for 5 Minutes 1 Squat Clean and Split Jerk @ 95% Then 20 Front Squats, 205/145 lbs* 30 Box Jumps, 30/24 in 40 American Kettlebell Swings, 53/35 lbs 50 Wall Balls, 20/14 lbs *…

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CrossFit I35 WOD 1/7/15

Strength Push Press 10×2 at 80% 1RM Then Bear Complex 5 rounds of the following 7 Power Clean 7 Front Squat 7 Push Press 7 Back Squat 7 Push Press from back rack This workout isn’t scored on time but the weight of the heaviest set and the last set should be your heaviest.    …

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CrossFit I35 WOD 1/6/15

Strength/Skill Every Minute on the Minute for 10 Minutes 2 Squat Snatches, 80% 1RM Then Perform on the minute every minute for 20 minutes: 3 Power Snatches, 135/95 lbs (even minutes) 10 Burpee (Bar Facing)s (odd minutes) A perfect score would be 150 reps Rx.  Rx+ would be 155/115. Buyout 4×15 snatch grip Romanian Deadlifts  …

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CrossFit I35 WOD 1/5/15

Strength

Front Squat 10×1 at 95% 1RM

Then

3 rounds for time of:
50 Double Unders
20 Banded Kettlebell Swings, 32/24kg (use red band with 32 and orange bands with 24s)
20 Romanian Deadlifts, 185/135 lbs

Buyout

4 x 20 kettlebell punch ups.

 

CrossFit I35 WOD 1/3/15

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3 rounds, 1 min per station, of:
Wall Ball, 20/14 lbs 10 ft
Sumo Deadlift High Pull, 75/55 lbs
Box Jump, 20 in
Push Press, 75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit I35 WOD 1/1/15

Strength Front Squat 5 x 3 @ 85% (this means heavy) Then 5 rounds for time of: 30 Kettlebell Wall Ball Substitute 24/16kg 5 Burpees Today is also the start of our 2nd annual 10,000 swing challenge.  You can count this wod for 150 swings and combined with the buyout you are on your way…

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