Workout of the Day Tuesday, July 7th, 2020

General Warmup Strength Deadlifts Warmup and perform one set of 5, 4, and 3 as heavy as possible. No maxes and no misses. Then AMRAP 15: 60 Double Unders 30/24 Calorie Row 15 Deadlifts (225/155) Afterparty AMRAP 8: 5 Burpees 3 Handstand Push-ups 5 Burpees 6 Handstand Push-ups 5 Burpees 9 Handstand Push-ups … Add…

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Workout of the Day Monday, July 6th, 2020

General Warmup and Barbell Technique Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Toes to Bar 3 Knees to Chest 3 Toes to Bar Then 21-15-9: Toes to Bar Power Snatches (95/65) Directly Into… 9-15-21: Calorie Assault Bike Overhead Squats (95/65) Afterparty Back Squat Set 1: 10 Reps @ 66% 1RM Set 2:…

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CrossFit I35 WOD July 4, 2020 is 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…

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Workout of the Day Wednesday, July 1st, 2020

Satanic Rituals

General Warmup

Then

On the 4:00 x 5 Rounds:
5 Devil Presses 50/35
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses 50/35

Afterparty

Back Squat 5 x 5

Put some weight on the bar but don’t crush yourself.
Heavy but doable.

Workout of the Day Tuesday, June 30th, 2020

General Warmup Warmup Set 5 Calorie Assault Bike 15 Double Unders 10 AbMat Sit-ups 5 Hand Release Push-ups Then For Time [30 Minute Cap]: 100 Double Unders 50 AbMat Sit-ups 25 Hand Release Push-ups 80 Double Unders 40 AbMat Sit-ups 20 Hand Release Push-ups 60 Double Unders 30 AbMat Sit-ups 15 Hand Release Push-ups 40…

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Workout of the Day Monday, June 29th, 2020

General Warmup Strength 5×5 Strict press. From the rack or floor. Either is fine. Then AMRAP 18: 6 Bar Muscle-ups* 9 Push Presses 135/95 15 Deadlifts 135/95 21 Wallballs 20/14 Scale to a jumping muscle-up or your best pull, whether chest to bar, chin to bar, or jumping versions of either. Yes, I know that…

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Workout of the Day Sunday, June 29th, 2020

General Warmup and Kettlebell Technique Speed Power Development 10 x 10 Overspeed Kettlebell Swings Then AMRAP 15: 3 Kettlebell Swings (53/35) 3 Kettlebell Box Step-ups (24″/20″) 3 Calorie Bike 6 Kettlebell Swings (53/35) 6 Kettlebell Box Step-ups (24″/20″) 6 Calorie Bike 9 Kettlebell Swings (53/35) 9 Kettlebell Box Step-ups (24″/20″) 9 Calorie Bike Add 3…

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