CrossFit I35 WOD 3/6/17

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM* 12 Split Jumps *If you feel really good go up to but not over 80% but the bigger goal is to get through the section without dropping weight or cutting reps on the split jumps.  (deciding to scale to 8 or…

CrossFit I35 WOD 3/2/17

Skill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating.  If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…

CrossFit I35 WOD 2/28/17

Strength/Skill Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, 85% 1RM* *Do every set at 85% but not more.  Anyone who misses a rep over 85% does 100 burpees.  Anyone who successfully gets a new max must perform 100 burpees.  Train don’t test. Then CrossFit Open 12.2 As many reps in 10…

CrossFit I35 WOD 2/27/17

Strength/Skill Squat 5 x 5 Go heavy but not for 5rm max Then For time with a 20 Minute time cap: Row (calories), 20 Toes-to-bar, 9 Thruster, 105/70 lbs, 9 Row (calories), 30 Toes-to-bar, 15 Thruster, 105/70 lbs, 15 Row (calories), 40 Toes-to-bar, 21 Thruster, 105/70 lbs, 21   Buyout Strict Handstand Push Up +…

CrossFit I35 WOD 2/24/17

Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…

CrossFit I35 WOD 2/22/17

Strength/Skill Every 1 min for 10 mins, alternating between: :30 Ring Dips :30 Handstand Push-up Then Every 1 min for 12 mins, alternating between: 8 Thrusters, 95/65 lbs 8 Chest-to-bar Pull-ups* *Rx+ = 6 C2B and 2 Bar Muscle Ups.  As with the thrusters and either of the pullup bar options if you aren’t finished in the 60 seconds…