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

Fight Gone BadUFC-178-600x350
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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CrossFit I35 WOD 12/31/14

Strength/SkillHappy New Year 2015 With Clouds

Every Minute on The Minute for 10 Minutes:
3 Position Clean + Jerk, 75% 1RM

Then

3 rounds for time of:
12 Chest-to-bar Pull-ups
21 Burpee Box Jumps, 30/24 in*

* Step up are an acceptable scaled option but not Rx

Buyout

10 x 10 Russian Kettlebell Swings (heaviest possible)

CrossFit I35 WOD 12/27/14

Strength

Push Press 10 x 3 @ 50-60%
Move as explosively as possible.  Not jerks or second knee bends

Then

5 rounds for time of:
30 Back Squats, 115/85 lbs
10 Squat Snatches, 115/85 lbs
10 Burpee Box Jumps

Buyout

4x ME Handstand hlods

CrossFit I35 WOD 12/26/14

Strength Pause Front Squat 7×3 at 70-80% 1RM Count to 3 at the bottom and stand up as quickly and as athletically as possible. Then 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3 x 1 minutes weighted planks 3×10 hanging hollow arch…

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