CrossFit I35 WOD 9/6/17

Strength/Skill Squats Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then 21 Snatches (anyhow) 95/65# 50 Double-Unders 21 OHS 95/65# 15 Snatches (anyhow) 135/95# 50 Double-Unders 15 OHS 135/95# 9 Snatches (anyhow) 165/115# 50 Double-Unders 9 OHS 165/115# Absolute 15 Minute…

CrossFit I35 WOD 9/5/17

Strength/Skill Every 1:30 for… 1 Hang Squat Snatch + 1 T&G Squat Snatch 50%, 60%, 70%, 80%, 70%, 60%, 50% No pressouts. If you’re loading up a heavy bar, moving it slow and pressing it out you’re only hurting yourself in the long term.  Then 7 rounds of: 25 Wall Balls 10 TTB 10 KB Thrusters 24/16*…

CrossFit I35 WOD 8/31/17

Strength/Skill 7 rounds of: 12 Strict HSPU* 24 “Russian” KB Swings (Heavy AF) Rest 1:00 between rounds *Do as many strict as you can then start kipping. If you’ve been doing these drills at a deficit try a deeper deficit. (Yes this is the last week for this drill) Then Tabata Something Else Tabata Pull-up…

CrossFit I35 WOD 8/30/17

Strength/Skill Squat 5 x 3* *Whatever you did last week do 80% of that today Then For time: 5 “Half Legless” Rope Climbs 15′ (tape line @ 10′, don’t use legs until you’re above it) 20 Dual KB Shoulder to Overhead 24/16kg 20 Pistols (alternating) 4 “Half Legless” Rope Climbs 15′ 18 Dual KB Shoulder…

CrossFit I35 WOD 8/29/17

Strength/Skill Every 90 seconds for 9 minutes 5 touch and go Clean and Jerks Then 75 Wall Balls 20/14# 12/10 (scale weight before height) 21 TTB 21 6″ Target Burpees 15 TTB 15 6″ Target Burpees 9 TTB 9 6″ Target Burpees 6 TTB 6 6″ Target Burpees 3 TTB 3 6″ Target Burpees Absolute…

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…