CrossFit I35 WOD 12/20/16

Strength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions.   Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…

CrossFit I35 WOD 12/19/16

Every 2 Minutes for 10 Minutes 3 pause squat snatch.  Pause 3 seconds at the knee and reset every rep.  In other words no touch and go.  Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit.  If you have less than 5 full rounds complete at the 10 minute mark drop…

CrossFit I35 WOD 12/16/16

Strength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…