CrossFit I35 WOD 12/26/14

Strength Pause Front Squat 7×3 at 70-80% 1RM Count to 3 at the bottom and stand up as quickly and as athletically as possible. Then 5 rounds for time of: 50 Double Unders 10 Sumo Deadlifts, 225/155 lbs 15 Kettlebell Swing (Russian)s, 32/24 lbs Buyout 3 x 1 minutes weighted planks 3×10 hanging hollow arch…


CrossFit I35 WOD 12/20/14

20 minute partner AMRAP

Partner 1 performs:
5 burpees 10 box jumps (24″/20)
15 air squats 1 clean and Jerk (135#/95)
Partner 2: rests

Partners will switch and complete the following while adding one rep onto the clean and jerks every round.

One round is completed when both partners finish the sequence.

CrossFit I35 WOD 12/17/14


Dynamic Effort Strict Press 8×3 at 50% 1RM
Move bar as fast as possible with no leg bend and no more than 90 seconds between sets

Bent Over Barbell Row 12-12-12


10-9-8-7-6-5-4-3-2-1 reps, for time of:
Split Jump
Knees To Elbow


100 Triceps Pushups


CrossFit I35 WOD 12/15/14


Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
After the pause stand up as powerfully and as athletically as possible


5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders


100 Banded Good Mornings