CrossFit I35 WOD 1/15/18

Monday Strength/Skill 1) 4 x 1:00 Double Unders. Rest 60 seconds between rounds AND 5X1/3 Front Squat / Back Squat After a good warmup, perform 1 front squat as close to front squat max as possible then rack the bar and immediately perform 3 back squats with the same weight. Then 5 rounds of: Row 20 Calories*…


CrossFit I35 WOD 1/13/18

Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean 135/95 Ring Dips* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Annie 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each individual benchmark workout.…


CrossFit I35 WOD 1/12/18

Note: Slight changes to original workout because of snow day on the 11th


15 Minutes to establish max effort Snatch.


200 Double-Unders
50 Bar Facing Burpees
50 Snatches 95/65#


Squat 5 x 5
Use 70% of heaviest weight used on Wednesday

CrossFit I35 WOD 1/10/18

Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then For time: 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 30 Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 20 C2B Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 10 Bar Muscleups Buyout Bench…


CrossFit I35 WOD 1/9/18


EMOM for 10:00 Alternating between:
1 power snatch + 5 overhead squats
7 Toes To Bar


10 rounds of:

10 Burpee Box Jumps 24/20″
20 Russian KBS 32/24kg

4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean

CrossFit I35 WOD 1/8/18

10000 Kettlebell Swing Challenge Continues.  You need to have performed 2664 by the end of the 8th to be on schedule to succeed! Got to have goals! Also, the 8th is the drop-dead day to get a shirt when you sign up for the worldwide wod on the 20th. The first half of the week…


CrossFit I35 WOD 1/4/18

Strength/Skill EMOM for 7:00 (7 total sets): 1 Power Clean* *Begin at 70% of 1RM Power Clean and add weight each minute until max effort for the day or miss When you miss, subtract 10-20# and complete the remainder of the EMOM. Rest 2:00 before beginning next segment. 1:00 ME Power Clean @ 80% of…