CrossFit I35 WOD 9/12/16

There is still time to get your team together for the Hero Challenge.  The Rx workouts will challenge the fittest among you and the scaled workouts are accesable to most CrossFit athletes.  Here’s your signup link Strength/Skill Every 1 min for 14 mins, alternating between: 3 Front Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for…

CrossFit I35 WOD 9/9/16

Strength/Skill

Overhead Squat 5-5-5-5-5

Then

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

Buyout

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:…