CrossFit I35 WOD 3/30/2018

Strength/Skill Deadlift 5 x 10 @ 60% These should be all touch and go with no dropping of the bar. Then Complete as many rounds as possible in 15 mins of: 10 Strict Toes To Bars 15 Box Jumps, 24/20 in 40 Split Jumps Buyout 5 x 10 Seated machine rows or pulldowns 5 x…

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CrossFit I35 WOD 3/29/18

Mobility Thursday Today is Mobility Thursday. Trainers choice of mobility exercises. Then 3 rounds for time of: 30 Wall Balls* Run, 400 m *Choose Weight (Remember this is a deload week so grabbing a smaller med ball might be a better choice than a bigger one) Capacity Buyout Complete as many rounds as possible in…

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CrossFit I35 WOD 3/28/18

First

Helen’s Russian Cousin

3 rounds for time of:
Run, 400m*
21 Russian Kettlebell Swings, 32/24kg
12 Pull-ups

*We will run outside weather permitting. Otherwise, 400m is approximately 1300 feet which we will mark off with cones on the gym floor.

Buyout

Bench Press 5 x 10 @ 60%
Lying Triceps Extension 5 x 10

CrossFit I35 WOD 3/27/18

Strength/Skill 6 Rounds of: :40 Med Ball Cleans :20 Rest :40 Sumo Deadlift High Pull 75/55 :20 Rest Then Tabata Something Else Pull-ups Pushups Abmat Situps Air Squats Again take your time get good looking reps. It’s a deload week so slow down get beautiful reps and don’t worry about pr’s. Buyout 4 x 5-8 Good…

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CrossFit I35 WOD 3/26/18

With the exception of a few of you repeating 18.5 the open is over. As always the open is an amazing time to come together as a community and push ourselves to achieve levels of performance we wouldn’t have done otherwise. So congratulations and I’m very proud of everyone for officially participated as well as…

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CrossFit I35 WOD 3/24/18

30-20-10 Russian KB Swings Russian Twists w/wall ball (left right 1, left right 2) 30-20-10 Wall Balls (20/14) Push-ups 30-20-10 Cal Row OH walking Plates Lunges (45/25) Partner A starts on 30 KB swings while partner B starts on 30 Russian Twists. When both finish, they will switch movements. Partner A will start on 30…

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CrossFit I35 WOD 3/23/18

CrossFit Games Open 11.6 / 12.5 / 18.5 – Rx’d As many reps in 7 mins as you can of: 3 Thrusters, 100/65 lbs 3 Chest-to-bar Pull-ups 6 Thrusters, 100/65 lbs 6 Chest-to-bar Pull-ups 9 Thrusters, 100/65 lbs 9 Chest-to-bar Pull-ups 12 Thrusters, 100/65 lbs 12 Chest-to-bar Pull-ups 15 Thrusters, 100/65 lbs 15 Chest-to-bar Pull-ups…

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CrossFit I35 WOD 3/21/2018

First 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 power snatches, 75/55 Then at 15 minutes on the clock 10 rounds for time of: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105 lbs Bar starts on the ground on every set.  The snatch can be a squat…

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CrossFit I35 WOD 3/20/2018

Strength/Skill EMOM for 9 Minutes 1 Clean and Jerk For the first 3 sets of snatch use 75%, for the second 3 sets use 80%, for the third use 85%. If you feel really good free to go higher on the very last set. No misses and remember that pressouts are misses. Then 4 rounds…

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