CrossFit I35 WOD 6/4/19

Strength/Skill Every 90 seconds for 12 minutes 3 Squat Clean and Split Jerk @ 60-70% No touch and go. Get solid lockouts. Don’t rush.   Then Run 800 m 21 Power Cleans, 135/95 lbs 15 Thrusters, 135/95 lbs Run 400 m 15 Power Cleans, 135/95 lbs 12 Thrusters, 135/95 lbs Run 200 m 9 Power…

CrossFit I35 WOD 5/29/19

Strength Bench Press 5 x 5 @ 65-70% Then Tabata Dumbbells Deadlift 70/55* Hang Power Clean 50/35 Front Squat 50/35 Push Press 50/35 *Feel Free to scale up the deadlifts as long as the sets are mostly unbroken and one head of the dumbbell touches the ground on every set. Complete all 8 tabata rounds…

CrossFit I35 WOD 5/28/19

Strength/Skill Every 2 minutes on the minute for 10 minutes Run 200* *Warm up well and run at a pace that your post-Murph legs will tolerate. In other words, this is a recovery drill. Then 5 rounds for time of: 10 Overhead Squats 95/65 10 Bar Facing Burpees Buyout 5 x 8 Straight Leg GHD.…

CrossFit I35 WOD 9/27/19 Murph

Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…

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…