CrossFit I35 WOD 8/28/17

Strength/Skill Emom 10 Minutes 1 Hang Squat Snatch + 1 T&G Squat Snatch* *Start from the floor lift to the knee and pause for 3 counts, finish the lift then perform the second snatch touch and go. Focus on setup. After watching hundreds of athletes at the state meet yesterdays the ones having the most…

CrossFit I35 WOD 8/26/17

Tillman  7 rounds for time of: 7 Deadlifts 315/225 lb Run 200m 15 Pull-ups Rest 45 seconds after each round   Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served…

CrossFit I35 WOD 8/24/17

Strength/Skill 7 rounds of: 5 Strict HSPU 24 “Russian” KB Swings (do not go above shoulder height) 32/24kg Rest 1:00 between rounds Then 3 rounds for time of: 30 Pull-ups Run, 400m Buyout 5 x 8 Straight Leg GHD* *We (meaning everyone of us) need to get stronger in the posterior chain. Most (meaning very…

CrossFit I35 WOD 8/21/17

Strength/Skill Alternating EMOM for 14:00 (7 total rounds) of: Even min: 10 Burpee Box Jump Overs 30/24″ * Odd min: 3 Touch & Go Power Cleans (work to heaviest possible) * If you don’t finish all 10 burpee box jumps in the minute stop and move on to the power cleans. Then 1) 3X2:00 ME…

CrossFit I35 WOD 8/17/17

Strength/Skill 5 rounds of: 5 Strict HSPU* 24 “Russian” KB Swings 32/24kg prefer heavier Rest 1:00 between rounds *Note lower reps so go to deficit or strict or both if you can. Then 5 rounds of: 200′ Shuttle Run (50′ sections) 10 Shoulder to Overhead 115/80# 20 TTB 200′ Shuttle Run (50′ sections) Scaled: 5…

CrossFit I35 WOD 8/16/17

Strength/Skill Back Squat 5 x 5 Do every set heavy as possible. If you need to drop on the last set or two that’s fine but the first set should be no less than 75-80% of 1rm Then 10 rounds for time of: 10 Wall Balls 20/14# 5 Hang Power Snatches 95/65# Scale: 10 Rounds…