WOD’s

CrossFit I35 WOD 9/2/15

Strength Bench Press 5 x 5 Then 20 Box Jump Overs, 24/20 in 50 ft Overhead Walking Lunge, 45/25 lbs 20 Toes-to-bars 30 Box Jump Overs, 24/20 in 20 Toes-to-bars 50 ft Overhead Walking Lunge, 45/25 lbs 20 Box Jump Overs Buyout Bent Over Rows 4 x 10 Triceps Extensions 4 x 10 Bonus Extra…

CrossFit I35 WOD 9/1/15

Strength/Skill Every 1 min for 10 mins: 2 Pause Squat Snatches, 60% 1RM* pause for 4 seconds slightly above knee for both reps.  Set up for each lift and add weight each set until close to max effort for 2 reps with pause. Then 30 Row (calories)s 100 Double Unders 6 Rope Climbs 20 Row…

CrossFit I35 WOD 8/31/15

Strength Back Squat 3 at 65% 3 at 70% 3 at 80% 3 at 85% 2 at 90% Then Five rounds of 30 seconds max effort work and 30 seconds rest of the following movements: Pull-ups Hang Power Clean & Jerk, 155/105 lbs V-ups Go all out on every interval.  DO NOT GAME THIS WOD.…

CrossFit I35 Gymnasty WOD 8/30/15

Welcome to the first CrossFit Gymnasty class ever!  Have fun with Coach Kyle at noon! Strength Toes-to-bars Ring Dips Chest-to-bar Pull-ups Muscle-ups Don’t worry if you don’t yet have these full movements down.  We’ll teach progressions so with time and effort you’ll be able nail them. Then 4 rounds for time of: 5 Wall Walks…

CrossFit I35 WOD 8/29/15

Lumberjack 20 20 Deadlifts, 275/185 lbs Run, 400 m 20 Kettlebell Swings, 2/1.5 pood Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run, 400…

CrossFit I35 WOD 8/28/15

Strength Snatch Grip Deadlift 5 x 5 Work on setup and pull to the power or pop position.  Do not extend to full lockout. Then 100 Double Unders 5 Squat Clean and Jerks 205/135 75 Double Unders 5 Squat Clean and Jerks 185/125 50 Double Unders 5 Squat Clean and Jerks 165/115 Buyout Call all…

CrossFit I35 WOD 8/27/15

CrossFit I35 WOD 8/26/15

CrossFit I35 WOD 8/24/15