WOD’s

CrossFit I35 WOD 5/2/16

Strength Wendler Squat Cycle Week 2 Back Squat 3 at 70% 1RM Back Squat 3 at 80% 1RM Back Squat 3 at 90% 1RM Then 4 rounds for time of: 15 C2B Pullups 5 wall walks 75 Double-Unders Buyout Squat 4 x 10 SwoleStice Running Progressions If you can walk for an hour without stopping…

CrossFit I35 WOD 4/30/16

Today we say goodbye to long time friends Ryan and Abby Ventura.  Please bring a friend to either 8am CrossFit or 9am Kettlebells “King Kong” 3 rounds for time: King Kong was originally proposed as a workout nobody could do. We’re listing scaling options below but unless you do the Rx weights and movements you didn’t…

CrossFit I35 WOD 4/29/16

Strength Wendler Bench Press Cycle Week 4 Bench Press 5 at 65% 1RM Bench Press 5 at 76% 1RM Bench Press 5 at 85% 1RM Then 1:00 ME Row Calories 1:00 Rest 1:00 ME Row Calories 2:00 ME Cleans & Jerks 175/115# Rest 2:00 before beginning #2 2) For reps and distance: 1:00  ME Farmers…

CrossFit I35 WOD 4/28/16

Strength/Skill Every 2:00 for 5 sets 5 T&G Power Cleans* Start at 50-60% and add weight until failure to complete all reps.  Drop weight with any misses or as soon as it starts looking sloppy.   Then Nasty Girls 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans (135/95lbs) Buyout 3…

CrossFit I35 WOD 4/27/16

CrossFit I35 WOD 4/25/16

2016 MASTERS QUALIFIER EVENT 4 For time: 55 burpees 34 overhead squats 21 muscle-ups Men use 95 lb. Women use 65 lb. Time Cap: 20 minutes Notes This workout begins with the barbell on the ground and the athlete standing tall. At the call of “3, 2, 1 … go,” the athlete will perform 55…

CrossFit I35 WOD 4/24/16

2016 MASTERS QUALIFIER EVENT 3 Complete as many rounds and reps as possible in 15 minutes of: 55 double-unders 15 chest-to-bar pull-ups 5 hang power cleans Men use 155 lb. Women use 105 lb. Notes This workout begins with the athlete holding their jump rope. At the call of “3, 2, 1… go” the athlete…