CrossFit I35 WOD 10/22/19

First   3 Rounds of the following   Handstand push-ups Single-leg squats Row Calories Russian Kettlebell Swings (as heavy as you can go all 40 seconds unbroken) Box Jumps   Perform the above as an interval with 40 seconds of work followed by 20 seconds rest rotating to the next exercise every minute.   Then…

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…