CrossFit I35 WOD 2/13/18

Strength/Skill 5 rounds of: :30 ME Touch and Go Power Cleans* :30 Rest :30 Ring Muscle-Ups** :30 Rest * Choose weight but choose wisely. We had some heavy deadlifts yesterday and more tomorrow. **Ring muscle ups have appeared in the open more often than bar muscleups so please be prepared. If you don’t have your…

CrossFit I35 WOD 2/9/18

Strength/Skill EMOM 10 Minutes 1 Squat Snatch @ 80% Then 21-15-9 reps, for time of: Snatch, 115/75 lbs Box Jumps, 24/20 in Buyout 4 x 8 Tempo Deficit Ring Rows 4 x 5 Assisted muscle-ups (use ring thing not bands) Again I can’t emphasize enough that I’ve never in almost 10 years of coaching CrossFit…

CrossFit I35 WOD 2/8/18

Strength/Skill 6 rounds of: :30 ME Deadlifts 185/125 :30 Rest :30 TTB/KTE (alternate every other round) :30 Rest *Rx+ = 225/155 If your back is sore from the dumbbell snatches yesterday please scale and go light. Then Complete as many rounds as possible in 12 mins of: 15 Burpees* 10 Back Squats, 1x bodyweight** *Open target…

CrossFit I35 WOD 2/7/18

Strength/Skill Bench Press 4 x 5 @ 80% Then Complete as many rounds as possible in 20 mins of: 20 One Arm Alternating Dumbbell Snatches, 50/35 lbs Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Burpee Over Dumbbells Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 8 Chest-to-bar Pull-ups Rx + = Double Dumbbells…

CrossFit I35 WOD 2/6/18

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 *Yes same as last Monday. Try to increase weight to 75% on final sets Then 5 rounds of: 15 Deadlifts 135/95# 12 American KB Swings 24/16kg*…

CrossFit I35 WOD 2/5/18

The open starts two weeks from Thursday the 22nd. Sign up now. Our goal is for 2018 is 100% participation. Strength/Skill* Alternating EMOM for 12:00 of: Even – 3 Power Clean & Power Jerks @ 70% (rounds 1-3), 75% (rounds 4-6) Odd – 10 Bar Facing Burpees. Rx+= 12 Then For time: 7 Muscle-Ups* 7…

CrossFit I35 WOD 2/3/18

CrossFit Games Open 13.1 MEN – includes Masters Men up to 54 years old Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch,…

CrossFit I35 WOD 2/2/18

Strength/Skill Squat 5 x 5 @70% Then 17.2 As many reps as possible in 12 mins of: 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Toes-to-bars 8 Dumbbell Power Cleans, 50/35 lbs — then — 2 Rounds of: Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft 16 Bar Muscle-ups…