CrossFit I35 WOD 1/30/18

Strength/Skill 1 Power Clean @80%* Warm up and perform all 10 sets at 80%. Drop weight on any miss then go back up after a successful attempt. Receiving the bar with straight legs outside of the shoulders is a miss. Then 21-15-9 reps, for time of: Power Clean, 135/95 lbs Push Press, 135/95 lbs Buyout 4…

CrossFit I35 WOD 1/29/18

Strength/Skill Alternating EMOM for 12:00 of: Even – 5 Power Snatches @ 60% (1st 2 rounds), 65% (rounds 3 & 4), 70% (final 3 rounds) Odd – 40 Double-Unders Then 21-15-9 of: Front Squats 155/105* TTB Bar-Facing Burpees *Rx is clean off the floor do not use racks. Buyout 10 x 10 Russian Kettlebell Swings…

CrossFit I35 WOD 1/27/18

Alternating EMOM for 30:00- 0:00-9:00 Even Minute: 5 Snatches (anyhow) 95/75# Odd Minute: 5 Pullups 10:00-19:00 Even Minute: 4 Snatches (anyhow) 135/95# Odd Minute: 4 Chest to Bar Pullups 20:00-29:00 Even Minute: 3 Snatches (anyhow) 155/105# Odd Minute: 3 Muscle-Ups If at any point you fail to complete the required work within a minute, stop – rest 2:00, and…

CrossFit I35 WOD 1/26/18

Strength/Skill Squat 5 x 8 @ 60% of 1 rep max Then 18.0* 21-15-9 reps, for time of: One Arm Alternating Dumbbell Snatch, 50/35 lbs Burpee Over Dumbbell Buyout Squat 5 x 5 Use 70% of heaviest weight used on Wednesday *CLICK HERE FOR NEW MOVEMENT STANDARDS FOR BURPEES AND DUMBELL SNATCHES Optional WOD 2…

CrossFit I35 WOD 1/24/18

Strength/Skill Squat 5 x 8 @ 70% Then For time with a 15-minute time limit: 200 Double-Unders 9 Snatches (anyhow) 135/95# 100 Double-Unders 7 Snatches (anyhow) 155/105# 50 Double-Unders 5 Snatches (anyhow) 185/125# If you have 2 misses in a row at any of the listed weights the wod is over. Muscle, Power or Squat…

CrossFit I35 WOD 1/22/18

First With a 15:00 running clock… 1) 10:00 AMRAP of: 30 Double-Unders 10 TTB 5 Clean & Jerks (anyhow) 135/95 2) With the remainder of the 15:00 clock: Establish a 1rm Thruster* *Weight must start on the floor and be power or squat cleaned first. No clusters. Rest Exactly 5 Minutes Then 10 rounds of:…

CrossFit I35 WOD 1/19/18

Strength/Skill Squat 5 x 3 use 70% of weight used on Wednesday Then 10:00 Minute AMRAP of the following: 12 Thrusters 115/75 7 Muscle-Ups 9 Thrusters 115/75 5 Muscle-Ups 6 Thrusters 115/75 3 Muscle-Ups If you finish the last set of muscleups go back to the thrusters. Rx are ring muscleups Buyout Squat 5 x…