CrossFit I35 WOD 6/26/17

Strength/Skill Squat 5 x 5 Work up to a 5 rep max effort Then 5 rounds of: 3 Rope Climbs 15′ 50′ Waliking lunges 45/25 25 Wall Balls 20/14# to a 12/10′ Target Rest 1:00 between rounds Absolute 20 minute time limit. Scale number of rope climbs to guarantee making time cap. Buyout 5 Minute…

CrossFit I35 WOD 6/23/17

Strength/Skill Alternating Every other minute for ten minutes :30 Double Unders :30 Rest :30 Max Effort calorie row :30 Rest Then 10 Minutes to determine 1RM Hang power clean (Deadlift bar first and clean from no lower than the knee) Rest 5 Minutes Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 lbs…

CrossFit I35 WOD 6/21/17

Strength/Skill Squat Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then As many reps as possible in 20 mins…

CrossFit I35 WOD 6/20/17

Strength/Skill Bench Press Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Complete as many rounds as possible in…

CrossFit I35 WOD 6/19/17

Strength/Skill 10 Minute EMOM alternating between: 1 3 Position Power Clean 8 Bar facing burpees Then 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Reps, for time of: Clean & Jerk, 135/95 Chest-to-bar Pull-up Start with 10 clean and jerks and work down and start with 1 chest to bar and work up. Buyout 7 rounds of: 20 Calorie Row 50′…

CrossFit I35 WOD 6/16/17

Strength/Skill

Every Minute on the Minute for 10 Minutes

3 Touch and Go Muscle Snatch.  Keep these very light if competing in the Swolestice.

Then

10 rounds of:
9 Deadlifts, 135/95 lbs
6 Hang Power Cleans, 135/95 lbs
3 Power Jerks, 135/95 lbs

Buyout

Stretch and mobilize and see you at the Swolestice!

CrossFit I35 WOD 6/15/17

Workout of the Day “Nancy” 5 rounds for time of: Run 400m 15 OHS 95/65# *Rest 10:00, then… 2) For time: 20 HSPU 20 GHD or Abmat Situps 20 KB Snatches Left Arm 24/16kg 20 KB Snatches Right Arm 24/16kg 20 KB Overhead Squats Left Arm 24/16kg 20 KB Overhead Squats Right Arm 24/16kg Buyout 4…

CrossFit I35 WOD 6/14/17

Workout of the Day 7 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :30 ME Double-Unders :30 Rest At 14:00 begin- 14:00 1 Snatch @ 70% 15:00 2 Snatch @ 70% 16:00 3 Snatch @ 70% Rest until 18:00 and load bar… 18:00 1 Snatch @ 80% 19:00 2 Snatch @…