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…

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…