CrossFit I35 WOD 8/5/19

Strength Squat wave load: Warm-up to a max effort set of 5 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. Last week this cycle at tempo. 5-4-4-3-3-2-1 Then 2 Rounds For Time of the following: 20 Alternating Dumbbell Snatches 50/35 20 Box…

CrossFit I35 WOD 8/3/19

Working in teams of 2 perform 2 rounds of the following: 30 Overhead Squats 30 Hang Power Clean 30 Shoulder to Overhead 30 Back Squat 30 Bar Facing Burpees Rx = 115/85 After the completion of the second round, both athletes run 800m One athlete works at a time. All reps must be completed before…

CrossFit I35 WOD 8/2/19

Strength   Deadlift Wave Load:   Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week.   6-5-5-4-3-2-1   Then   400 Run 25 Deadlifts (135/95 lbs) 25 Wall Ball Shots (20/14) 30 Overhead Dumbbell Lunges…

CrossFit I35 WOD 8/1/19

Strength/Skill Alternating Every other minute for ten minutes 3 Squat Snatch 8 Box Jumps No touch and go set up every rep and pause for 3 seconds at the knee.  Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20…

CrossFit I35 WOD 7/31/19

Strength Bench Press Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then The Chief For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air…

CrossFit I35 WOD 7/29/19

Strength Squat wave load: Warm-up to a max effort set of 8 then perform the following rep sequence as an EMOM with the same weight at 2-0-2 tempo. Increase weight from last week. 6-5-5-4-3-2-1 Then 5 Minute AMRAP of the following 10 Burpees 10 Double Dumbbell Thrusters 50/35 10 Pullups Rest Exactly 5 minutes and…

CrossFit I35 WOD 7/26/19

Strength Deadlift Wave Load: Warm-up to a max effort set of 8 then perform the following rep sequence as an emom with the same weight at 2-0-2 tempo. 8-6-5-4-3-2-1 Then Hope 3 rounds, 1 min per station, of: Burpee Power Snatch, 75/55 lbs Box Jump, 24/20 in Thruster, 75/55 lbs Chest-to-bar Pull-up Rest 1 min…