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 4/19/16


EMOM 10 Minutes

3 squat cleans + 3 jerks @60%
Do all 3 jerks after the 3rd clean.  Stay light no pressouts


3 rounds for time of:
10 Clean & Jerks, 135/95 lbs
50 Double Unders


3 x 5 Tempo pullups
3 x 5 Tempo ring dips or pushups

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


Wendler Bench Press Cycle Week

Bench Press 5 at 75% 1RM
Bench Press 3 at 85% 1RM
Bench Press AMRAP at 95% 1RM



Three rounds for time:
Run 400 meters
21 Kettlebell American Swings 24/16 kg
12 Pull-ups


Bench Press 4 x 10
Lying Tricep Extensions 4 x 10

CrossFit I35 WOD 4/9/16

Crossfit Mixer Find a new face, make a new friend, but partner-up with someone you haven’t with before (sorry Leah & AJ, Ryan & Alex) Run 800 – both 50 total of each in you go, I go fashion: Split jumps Push ups Sit ups Air squats Wall balls 50 foot wheelbarrow or HS walks…