CrossFit I35 WOD 10/19/19

Dirty Thirty For time: 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings 16/12 30 Lunges 30 Knees-to-elbows 30 Push Press, 45/35 30 Back Extensions (AKA straight leg GHD. Substitute good mornings with empty bar. Either way go slow on these.) 30 Wall Balls, 20/14 30 Burpees 30 Double Unders As you might…

CrossFit I35 WOD 10/15/19

Strength/Skill   8 Minute AMRAP alternating between the following:   40:20 sumo high pull deadlifts 75/55 40:20 wall balls 30/20*   *Make sure you hit both height and depth with 20/14 before you grab the bigger balls. If you are challenged with height and/or depth with the regular-sized Rx ball please scale weight. Also, DO…

CrossFit I35 WOD 10/12/19

Working in teams of two for time:   Run 800 30 Chest to Bar Pullups 30 Double Unders 30 Deadlifts, 135/95 lbs 30 Handstand Push-ups 30 Box Jumps, 30/24 in 30 Hang Power Cleans, 135/95 lbs 30 Back Squats, 135/95 lbs 30 Dumbbell Thrusters 50/35 lbs (single bell) 30 Shoulder-to-Overheads, 135/95 lbs 30 AbMat Sit-ups…

CrossFit I35 WOD 11/11/19

WORKOUT 20.1 WORKOUT VARIATIONS 10 rounds for time of: 8 ground-to-overheads 10 bar-facing burpees Rx’d (Rx’d Ages 16-54) 95/65 Scaled (Scaled Ages 16-54) 65/45, may step over bar on burpees Teenagers 14-15 65/45 Scaled Teenagers 14-15 45/35, may step over bar on burpees Masters 55+ 65/45 Scaled Masters 55+ 45/35 may step over bar on…

CrossFit I35 WOD 10/10/19

Strength/Skill   Squat 4 x 5 @ 70-75% Perform 50 double unders between sets.   This is not for time but does have a 20-minute time cap   Then   Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpees   Buyout   Mobilize anything and everything that’s sore or hurts. 20.1 is tonight…

CrossFit I35 WOD 10/8/19

First 8 Minute AMRAP of the following: 10 Air Squats 10 Target Burpees* 10 Handstand Pushups Please maintain the proper Rx range of motion in this drill. It’s very easy to do this poorly and accumulate a bunch of crappy no reps so please slow down (just a little) and make every rep count. *Open…