CrossFit I35 WOD July 2, 2018

Remember that the gym is open on July 4 for only one workout at 9 am. Strength/Skill (Yes this is an exact repeat of last week. Everyone, yes everyone who did the pull drills is a better lifter as a result) Every 90 seconds for 6 minutes 3 Clean Pulls @ 125% of heaviest clean…

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CrossFit I35 WOD 6/30/18

Workout of the Day 5-minute AMRAP 10 push-ups 20 walking lunges 30 DU Rest 2-min 5-minute AMRAP 5 Burpee Box-jumps 10 Dumbbell Push Press (50/35) 15 ABMat Sit-Ups Rest 2-min 5-minute AMRAP 15 Air Squats 10 Kettlebell Snatch 24/16 5 Pull-ups Rest 2 15 Minute Amrap (Partner/Solo) 10 Deadlift (135/95) 10 Box Jump 10 Pull-ups…

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CrossFit I35 WOD 6/29/18

Strength/Skill Squat 5 x 3 Perform first set at 80% and work up to your heaviest possible set of 3. Then At 0:00 begin- 5:00 AMRAP of: 10 HSPU* 20 Split Jumps (alternating) 30 Double-Unders *Rx+ = 3/2” deficit. In other words, men put hands on 45-pound plates and women 25-pound plates with head to…

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CrossFit I35 WOD 6/27/18

Laura Phelps-Sweat 510lb bench press Strength/Skill Bench Press 5 x 3, using heaviest weight per set Weighted Pull-ups 5 x 1, go for 1 rep max. Then Helen 3 rounds for time of: Run, 400 m 21 American Kettlebell Swings, 24/16 12 Pull-ups Buyout Fat Loss 40 Dumbbell Snatches 400m KB Farmers Carry 32/24kg (single…

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CrossFit I35 WOD 6/26/18

Strength/Skill Every 90 Seconds for 6 minutes 3 Snatch Pulls @ 125% of heaviest snatch (squat of power) Take a very short break Then: Every 90 Seconds for 6 minutes 1 Squat Snatch. Go as heavy as you can without pressing out the bar. If you miss once go ahead and try it again but…

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CrossFit I35 6/25/18

Strength/Skill Every 1 Minutes for 6 minutes 3 Clean Pulls @ 125% of heaviest clean (squat or power. Use pulling straps if you got them.) Take a very short break Then: Every 1 Minutes for 6 minutes 1 Clean and Jerk. Go as heavy as you can on the clean and jerk without pressing out…

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CrossFit I35 WOD 6/23/18

Solo or Partner The Hateful 8 Run 800 meters Then 8 Rounds for Time 8 Push-UPS 8 ABMAT Sit-Ups (Rx+: GHD Sit-ups) 8 Air Squats 8 Pull-ups 8 Deadlift (95/65) 8 Hang Power Clean (95/65) 8 Shoulder to Overhead 8 Calorie Row Run 800 meters Muscle Gain This is week 3 of 4 following this particular program.…

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CrossFit I35 WOD 6/22/18

Strength/Skill Squat 5 x 5 Perform first set at 80% and work up to the heaviest possible set of 5. Then 3 rounds for time of: 3 Muscle Ups 7 Clean & Jerks 205/135# 21 Bar Facing Burpees Buyout Fat Loss 8 rounds (Perform without a clock but keep moving the entire drill. Weight on…

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