CrossFit I35 WOD 4/18/15

3 rounds, 1 min per station, of:
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

CrossFit I35 WOD 4/16/15

Strength/Skill Knees To Elbows : 8 x 30 seconds of work / 30 seconds of rest Then 3 rounds for time of: 40 Kettlebell Goblet Squats, 24/16 lbs 30 Push-up (hand release)s 20 Box Jumps, 24/20 in Buyout Ring Support Holds : 3x Max time (focus on shoulder position and maintainance of hollow body) Rx+ Ring…


CrossFit I35 WOD 4/15/15

Strength Wendler Bench Press: Week 3 5 at 75% 3 at 85% 1+ at 95%* *Remember that the goal is to AMRAP at 95% not to get a pr even though some of you will. Then 21-15-9 reps, for time of: Handstand Push-up Front Squat, 155/115 lbs * Burpees * Rx is off the floor…


CrossFit I35 WOD 4/14/15

Strength/Skill 4 Rounds of the following 1 minute max effort pull ups 30 seconds rest Make a goal of getting as many reps as possible.  Once you can’t get anymore pull ups jump to the bar and hold at either chest or chin until the minute expires. Then 4 Rounds of the following 8 overhead…


CrossFit I35 WOD 4/11/15

“TOE JAM” 20 min AMRAP Partner A – Run 400m Partner B – Complete as many rounds as possible of the following while Partner A is running 3 TOE TO BAR 6 Wall balls 9 double Unders switch when partner a is complete with the run and score is total number of reps plus distance run! Blame Coach…


CrossFit I35 WOD 4/9/15

Strength/Skill Jerk 12×1 at 70% 1RM* *add weight every set until over 90%.  If 90% feels light feel free to go heavier but no misses.  If you miss drop weight. Then 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups…