CrossFit I35 WOD 6/3/19

Strength Squat 5 x 8 All sets as heavy as possible with no more than 2 minutes between sets. The tempo is 2 counts down and 2 counts up or 2-0-2 for short. If you aren’t hitting depth go even slower on the decent and/or drop weight. Then 5 Rounds for time with a 15-minute…

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CrossFit I35 WOD 5/31/19

Helton

Three rounds of:
Run 800 meters
30 reps, 50/35 pound double dumbbell squat cleans
30 Burpees

Yes that’s it cap at 35 minutes and spend the rest of the time mobilizing and getting ready for next week.

CrossFit I35 WOD 5/30/19

First For Time: Move, from the ground to overhead any way possible: 7000 lb – men 5000 lb – women You choose the weight, Examples: 52 reps at #135 (men) 37 reps at #135 (women) 74 reps at #95 (men) 52 reps at #95 (women) With 15 minutes on the clock begin the following. Then…

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CrossFit I35 WOD 5/29/19

Strength Bench Press 5 x 5 @ 65-70% Then Tabata Dumbbells Deadlift 70/55* Hang Power Clean 50/35 Front Squat 50/35 Push Press 50/35 *Feel Free to scale up the deadlifts as long as the sets are mostly unbroken and one head of the dumbbell touches the ground on every set. Complete all 8 tabata rounds…

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CrossFit I35 WOD 5/28/19

Strength/Skill Every 2 minutes on the minute for 10 minutes Run 200* *Warm up well and run at a pace that your post-Murph legs will tolerate. In other words, this is a recovery drill. Then 5 rounds for time of: 10 Overhead Squats 95/65 10 Bar Facing Burpees Buyout 5 x 8 Straight Leg GHD.…

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CrossFit I35 WOD 9/27/19 Murph

Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph. Pull-ups and push can also be scaled or modified. In other words, there will be a version of this workout that is appropriate for your personal fitness level. The gym will open at 8:30 am with the wod starting at 9:00…

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CrossFit I35 WOD 5/25/19

With a partner for time:lightbar

5 Rounds

10 Alternating Dumbbell Snatch 50/35
20 Burpees

Then

4 Rounds

20 Box Jumps 24/20
40 Pull Ups

Then

3 Rounds

Row Calories 30/25
60 Wall Balls 20/14

35 Minute Time Cap

CrossFit I35 WOD 5/24/19

Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Yes, same as last week again. Let’s get really good at these Then Marston Complete as many rounds as possible in 20 mins of: 1 Deadlift, 405/285 lbs* 10 Toes-to-bars 15 Bar Facing Burpees *Do not exceed 90% of 1RM Special Warfare Operator 1st Class…

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CrossFit I35 WOD 5/23/19

Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Power Snatch @ 75% 20 Split Jumps Then 4 Rounds for time of: Run 400m 50 Double Unders 20 Box Jumps 24/20 20-minute time limit Buyout Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest…

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CrossFit I35 WOD 5/23/19

Strength/Skillrainingtraining

Every minute on the minute for 10 minutes alternating between

3 Power Snatch @ 75%
20 Split Jumps

Then

4 Rounds for time of:

Run 400m
50 Double Unders
15 Hang Power Cleans 115/75

Absolute 20-minute time limit

Buyout

Go for a run and make it long.