CrossFit I35 WOD 9/13/19
Strength
Squat
5 x 8 @ 70%
Then
Complete as many rounds as possible in 12 mins of:
10 Dumbbell Snatches, 50/35 lbs
10 Box Jumps
Buyout
Weighted Strict Pull-up 4x Max Reps*
*Only if you aren’t competing in Festivus
CrossFit I35 WOD 9/12/19
Strength/Skill Every Minute on the Minute for 10 minutes 3 Clean and Jerks @ 60% of 1RM Take your time and set up for each lift. No touch and go. The goal is to do these as exquisitely as possible with no pressouts, not to see how fast you can rip through the reps. Doing…
DetailsCrossFit I35 WOD 9/11/19
Strength
Bench Press 4 x 5 @ 70%
Then
The Chief
For 5 rounds:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats
Buyout
Dumbbell Bench Press 8-8-8-8
Triceps extensions 8-8-8-8
CrossFit I35 WOD 9/10/19
Squat 
4 x 5 @ 70%
Then
Nancy
5 rounds for time of:
Run, 400 m
10 Overhead Squats, 95/65 lbs
Buyout
4 rounds not for time of
5 Front Squats
200m Run
CrossFit I35 WOD 9/7/19
Tabata Dumbbell Hang Squat Clean, pick load
Rest 1 min
Tabata Toes-to-bar
Rest 1 min
Tabata Russian Kettlebell Swings, pick load
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Abmat Situps
Rest 1 min
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
CrossFit I35 WOD 9/6/19
Strength Squat 5 x 8 @ 70% Then For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar Pull-ups 6 Thrusters, 135/95 lbs 6 Chest-to-bar Pull-ups — then —…
DetailsCrossFit I35 WOD 9/5/19
Strength/Skill Every Minute on the Minute for 10 minutes 5 touch and go muscle snatches Yes, the same as last week. Wear pulling straps Then Randy 75 Snatches 75/55 Buyout Romanian Deadlift 10-10-10-10 Here is a nice video about performing the muscle snatch. You will…
DetailsCrossFit I35 WOD 9/4/19
Strength Bench Press 4 x 8 Start at 80% then 90, 100+, 90 In other words, perform a maximum effort set of 8 on the 3rd set and drop to 90% on the 4th. Then For time with a 20-minute time cap. 2 Power Cleans, 155/105 lbs 10 Burpees 4 Power Cleans, 155/105 lbs 10…
DetailsCrossFit I35 WOD 9/3/19
Squat 4 x 8 Start at 80% then 90, 100+, 90 In other words, perform a maximum effort set of 8 on the 3rd set and drop to 90% on the 4th. Then 2 rounds for time of: 100 Double Unders 30 Back Squats, 155/105* 30 Pull-ups Rx = From floor. Buyout Complete as many…
DetailsLabor Day 2019
Loredo 6 rounds for time of: 24 Air Squats 24 Push-ups 24 Walking Lunges Run, 400 m Rx+ = 20/14lb vest Scaled = Grab a partner U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort…
Details