CrossFit I35 WOD 5/24/19

Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Yes, same as last week again. Let’s get really good at these Then Marston Complete as many rounds as possible in 20 mins of: 1 Deadlift, 405/285 lbs* 10 Toes-to-bars 15 Bar Facing Burpees *Do not exceed 90% of 1RM Special Warfare Operator 1st Class…

CrossFit I35 WOD 5/23/19

Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Power Snatch @ 75% 20 Split Jumps Then 4 Rounds for time of: Run 400m 50 Double Unders 20 Box Jumps 24/20 20-minute time limit Buyout Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest…

CrossFit I35 WOD 5/22/19

Strength Bench Press 5 x 3 Work up to 3 rep max Then Tabata Barbell Deadlift 185/135 Hang Power Clean 135/95 Front Squat 85/65 Push Press 65/45 Complete all 8 Tabata rounds of one exercise before rotating to the next in the same fashion as Tababa something else. Work in groups of 4 and start…

CrossFit I35 WOD 5/21/19

Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Squat Clean and Jerk @ 70-80%* 10 Bar Facing Burpees *Jerk after every clean and no touch and go Then 4 rounds for time of: 20 Thrusters, 75/55 lbs* 20 Toes-to-bars *yes these are light and meant to be. We need to learn…

CrossFit I35 WOD 5/18/19

Working alone or in teams of 2 or 3 vest optional. 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 10 Meter Bear Crawl 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10…

CrossFit I35 WOD 5/17/19

Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Remember we have 48kg bells! Yes, the same as last week. Then 4 rounds for time of the following: Row 500 meters* 5 Bar Muscle Ups 10 Hang Squat Cleans 155/105 *Don’t wait in line for a rower but substitute a 400m run or 500m…