CrossFit I35 WOD 11/2/19

ADAMBROWN 2 rounds for time of: 24 Deadlifts, 295/205 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Bench Press, 195/125 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Cleans, 145/100 lbs Work as an individual or in teams of 2 or even 3. Median beyond the whiteboard…

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CrossFit I35 WOD 10/31/19

Strength/Skill Every other minute for 10 minutes Even Minutes 1 Power Clean + 5 Front Squats* Odd :40 seconds double unders *Yes same as Monday but lighter. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups* *This workout is an all-out sprint.  Sprint workouts by their nature…

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CrossFit I35 WOD 10/30/19

Strength/Skill   10 Minute AMRAP of the following with a 10-minute time limit: 1 Snatch, 155/105 lbs 3 Overhead Squats, 155/105*   * Yes I know the Rx is heavy AND I also know that it is above most of your one-rep maxes so of course the point as I have been saying the intention…

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CrossFit I35 WOD 10/29/19

Strength/Skill   EMOM 9 Minutes   1 Squat Clean and Split Jerk* * Go as light as 60% or as heavy as 90% provided your lockouts are clean and solid.   Then   Jackie   For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups   Waterfall the start but always do the exercises…

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CrossFit I35 WOD 10/24/19

Strength/Skill   EMOM For 6 Minutes   5 Thrusters 115/75   Then   3 rounds for time of: 15 Deadlifts, 135/95* 15 Push-ups   *Light deadlifts are often a struggle because it’s easy to get sloppy and it’s hard to gauge where your red line is. However, with the low reps and short time domain,…

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CrossFit I35 WOD 10/23/19

Strength/Skill   EMOM For 6 Minutes   5 Touch and Go Clean and Jerks 135/95* *If you can’t do these touch and go without putting the bar down and without pressouts, the weight is too heavy.   Then   20 Box Jumps, 30/24 in 20 Medicine Ball Cleans, 20/14* 25 Push Jerks, 155/105 lbs 20…

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CrossFit I35 WOD 10/22/19

First   3 Rounds of the following   Handstand push-ups Single-leg squats Row Calories Russian Kettlebell Swings (as heavy as you can go all 40 seconds unbroken) Box Jumps   Perform the above as an interval with 40 seconds of work followed by 20 seconds rest rotating to the next exercise every minute.   Then…

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CrossFit I35 WOD 10/21/19 Open Week 3

Strength/Skill Every Minutes on the Minute for 5 Minutes. 3 Position Squat Snatch Immediately followed by a 5-minute EMOM of overhead squats Use the same weight and squat snatch the first rep * Three position snatch is 1 from the power position, 1 from the knee with 3-second pause and one from the ground. No…

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