WOD’s

CrossFit I35 WOD 5/22/19

Strength Bench Press 5 x 3 Work up to 3 rep max Then Tabata Barbell Deadlift 185/135 Hang Power Clean 135/95 Front Squat 85/65 Push Press 65/45 Complete all 8 Tabata rounds of one exercise before rotating to the next in the same fashion as Tababa something else. Work in groups of 4 and start…

CrossFit I35 WOD 5/21/19

Strength/Skill Every minute on the minute for 10 minutes alternating between 3 Squat Clean and Jerk @ 70-80%* 10 Bar Facing Burpees *Jerk after every clean and no touch and go Then 4 rounds for time of: 20 Thrusters, 75/55 lbs* 20 Toes-to-bars *yes these are light and meant to be. We need to learn…

CrossFit I35 WOD 5/20/19

CrossFit I35 WOD 5/18/19

Working alone or in teams of 2 or 3 vest optional. 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 10 Meter Bear Crawl 10 Burpees 20 Russian Kettlebell Swings 32/24 10 Burpees 30 Lunges (alternating legs) 10 Burpees 40 Sit-Ups 10…

CrossFit I35 WOD 5/17/19

Strength Russian Kettlebell Swings 10×10 Absolutely as heavy as possible. Remember we have 48kg bells! Yes, the same as last week. Then 4 rounds for time of the following: Row 500 meters* 5 Bar Muscle Ups 10 Hang Squat Cleans 155/105 *Don’t wait in line for a rower but substitute a 400m run or 500m…

CrossFit I35 WOD 5/16/19

CrossFit I35 WOD 5/15/19

Strength 5 x 5 Work up to 5 rep max Then Tabata Row Calories Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up We have historically done Tabata Something Else which is the same workout without the rows or rest between Tabata…

CrossFit I35 WOD 5/14/19

Strength/Skill Every minute on the minute for 10 minutes alternating between 1 Squat Clean and 3 Front Squats @ 70-80% 10 Bar Facing Burpees Then 12-9-6-3 Toe to bar Squat cleans 185/125 Bar facing burpees 15-minute time cap. Buyout Snatch Pull 3 reps @ 80% 3 reps @ 90% 3 reps @ 100% 3 reps…

CrossFit I35 WOD 5/13/19