CrossFit I35 WOD 7/28/17

Strength/Skill

12 sets of 10 Russian Kettlebell swings. Heavy as possible.

Then

27-21-15-9 reps, for time of:
Squat Clean, 95/65 lbs
Ring Dip*

Scaled

Squat Clean, 75/45 lbs
Ring Push-Ups/Reg. Push-Ups (no box dips)

Absolute 20 Minute Time limit

Buyout

7 Minute AMRAP
7 med ball cleans 20/14
7 pushups

 

CrossFit I35 WOD 7/27/17

Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute Then For time: 50 Jumping Alternating Lunges 50 Pull-ups 50 Push Press, 95/65 lbs 50 Deadlifts, 95/65 lbs* 50 Burpees *Yes deadlifts are very light and by design you will should…

CrossFit I35 WOD 7/25/17

  Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. (yes we did this last week) Then 12:00 AMRAP of: 10 Med Ball Cleans 20/14 15 TTB 50 Double-Unders Scaled 12:00 AMRAP of: 10 Med Ball Cleans 14/10/8 15 knee raises 100…

CrossFit I35 WOD 7/24/17

Every 1:30 for 12 minutes 3 second pause squat snatch from the knee* Lift from floor, pause 3 seconds at the knee and go. After each lift return the bar to the floor. No touch and go. No lockouts. Then 5 rounds of: 12 Hang Power Snatches 75/55# 10 C2B Pullups 8 Bar Facing Burpees Buyout…

CrossFit I35 WOD 7/22/17

The Dallas 5 5 minutes of: Burpees Then, 5 minutes of: 7 Deadlifts, 155 lb. 7 box jumps, 24-in. box Then, 5 minutes of: Turkish get-ups, 40/20-lb. dumbbell (sub 16/12kg kettlebell please don’t scale up) Then, 5 minutes of: 7 snatches, 75 lb. 7 push-ups Then, 5 minutes of: Rowing (calories) Complete as many reps…

CrossFit I35 WOD 7/21/17

Strength/Skill Every 1:30 for… 1 Squat Clean & Split Jerk Begin @ 60% of 1RM – add 20/15# each 1:30 until consecutive misses occur – do not add weight after a miss. After consecutive misses, subtract 20/15# each minute, but add a rep. This is not about getting a max pr BUT its to lift…

CrossFit I35 WOD 7/20/17

Strength/Skill EMOM Bench Press Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. Then 15 minute AMRAP of: 10 Strict HSPU 50′ Kettlebell Overhead Walking Lunge (right arm) 24/16kg 15 TTB 50′ Kettlebell Overhead Walking Lunge (left arm) 24/16kg SCALED 10 Stinkbugs or 5 wall…

CrossFit I35 WOD 7/18/17

Strength/Skill EMOM Squat Waveload 8-7-6-5-4-3-2-1 Warm up to very heavy set of 8 then with the same weight drop on rep every minute. Then For time: 25 Double Unders 20 Kettlebell Snatch (one arm – L)s, 24/16 kg 20 Kettlebell Snatch (one arm – R)s, 24/16 kg 25 Double Unders 15 Kettlebell Snatch (one arm…