CrossFit I35 WOD 9/9/16


Overhead Squat 5-5-5-5-5


21-15-9 reps, for time of:
Bar Facing Burpee
Overhead Squat, 95/65 lbs
Chest-to-bar Pull-up


Fran Sandwich.  Perform Fran then Linda and finish with Fran.  Come back in the afternoon and Do Murph in full combat gear.  Vests are for wussies. 

CrossFit I35 WOD 9/7/16

Strength/Skill Every Minute for 10 Minutes alternating between 5 Snatch Pulls (working up to 100% of snatch focus on setup and moving fully to triple extension through the heels.  Keep the bar close and keep the elbows straight at all times.  This is not to be confused with a snatch high pull.  Straps are encouraged.…

CrossFit I35 WOD 9/2/16

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Touch and go squat Clean, choose weight go heavy but make them look good 10 Bar Facing Burpees Then Remember this? Complete as many rounds as possible in 14 mins of: 50 Double Unders 40 Row (calories)s 50 Double Unders 30 Clean & Jerks, 135/95…

CrossFit I35 WOD 9/1/16

Strength/Skill Back Squat 5×5 Take as many warmup sets necessary to get to a near max set of 5 then use the same weight for each set. Rest as needed between sets. Then 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Capacity Buyout 3 rounds for time of:…

CrossFit I35 WOD 8/31/16

Strength/Skill Every Minute on the Minute for 10 minutes 4 Touch and go power snatches. Use heaviest weight you can without pressouts.  At the first sign of a press out drop weight. Straps are encouraged. Then In 12 mins do: Wall Ball, 20/14 lbs, 10/9 ft, 4 mins then in the remaining time, AMRAP of:…

CrossFit I35 WOD 8/30/16

Strength/Skill Every Minute for 12 Minutes alternating between 3 Squat Clean + 1 Jerk Bar Facing burpees Then Diane 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up* Note: Diane is a very fast benchmark workout for the elite CrossFit athlete and a very slow one for the person getting Rx times for the…