WOD’s

CrossFit I35 WOD 4/22/16

CrossFit I35 WOD 4/21/16

Strength Every 90 Seconds for 6 rounds 1 3 position pause squat snatch @60% Count 3 seconds at the knee and hold setup at bottom for 3 seconds.  Stay light no pressouts Then 3 rounds for time of: 400 m 1 Rope Climb (Legless) 5 Hang Power Snatches, 95/65 lbs     Buyout 3 x…

CrossFit I35 WOD 4/20/16

CrossFit I35 WOD 4/17/16

Deload Week.  Weights are lighter and also keep intensity during wods at 80% or lower. Strength Wendler Squat Cycle Week 4 Back Squat 5 at 40% 1RM Back Squat 5 at 50% 1RM Back Squat 5 at 60% 1RM Then Run, 400 m 20 Knees To Elbows 50 Burpees 20 Knees To Elbows Run, 400…

CrossFit I35 WOD 4/15/16

CrossFit I35 WOD 4/14/16

I know quite a few of you are sore.  Not to worry next week is a deload week in both weight percentages and wod intensity.  So finish this week hard and recover next week. Stay tuned we will be posting running workouts starting next week leading to your 10K at the Summer Swolestice on June…

CrossFit I35 WOD 4/13/16

CrossFit I35 WOD 4/12/16

Strength/Skill Every 2 Minutes for 10  Minutes 1 Power Snatch start @ 80% and add weight to 1 rep max or 4th set and drop to 90 on the last. Only 5 attempts.  Drop weight if 2 misses and drop weight if miss is in the form of a press out. Then As many reps…

CrossFit I35 WOD 4/11/16