WOD’s

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…

CrossFit I35 WOD 5/31/19

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…

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…

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.…

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…

CrossFit I35 WOD 5/25/19

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…

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…

CrossFit I35 WOD 5/23/19