CrossFit I35 WOD 8/9/17

Strength/Skill 5 rounds of: 5 HSPU (Kipping is fine. Just go as fast as you can do them well) 10 “Russian” KB Swings heavy as possible (check your notes and scale UP from last week. If you used the 48 try double 32’s) Rest 1:00 between rounds Then For time: 60 pull-ups 50 abmat sit-ups*…

CrossFit I35 WOD 8/8/17

Strength/Skill EMOM 10 Minutes 1 Squat Clean + Split Jerk @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Unless there is an injury or adaptive need you must do a split jerk. Please no max efforts. We’ve been hitting it super heavy and this…

CrossFit I35 WOD 8/7/2017

Strength/Skill EMOM 10 Minutes 1 Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Then 4 rounds for time of: 50 double-unders 15 snatches 95/65# Buyout Alternation Every Minute on the Minute for 10:00: 3 Muscle Ups* 10 KB swings as heavy as possible.…

CrossFit I35 WOD 8/2/17

Strength/Skill 1 Squat Clean + Split Jerk Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets, then subtract 15/10# each 1:30, but add a rep for 5 more. Stop adding weight in the event of any pressouts or misses. Unless there is an injury or adaptive need you have to split…

CrossFit I35 8/1/2017

Strength/Skill 5 rounds of: 5 HSPU 20 “Russian” KB Swings 32/24kg (or heavier if you’re feeling it) Rest 1:00 between rounds “Be quick, Don’t Hurry” Remember this is a strength/skill section not a wod. Then For time: Row 1k 50 Thrusters 75/55# 25 American KB Swings 24/16 Buyout 5 x 8 Tempo Back Squats Three…

CrossFit I35 WOD 7/31/17

Strength/Skill Every 1:30 for… 1 Squat Snatch Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets – do not add weight after a miss. On the 6 set, subtract 15/10# and add a rep. The last set should have 5 reps. Pressouts are misses. Don’t get bogged down when the weight gets as…

CrossFit I35 WOD 7/29/17

“Bradshaw” 10 rounds for time of: 3 Handstand push-ups 6 Deadlifts 225/155 12 Pull-ups 24 Double-unders Absolute 25 minute time limit. Please scale appropriately. I always encourage you to take these workouts one round at a time and not do the math on the total reps but this is a ton of volume especially in…