CrossFit I35 WOD 3/21/16

Its Spring Skill/Strength Every Minute on the Minute for 12 Minutes Alternating Between 3 Power Cleans + 1 Jerk* 10 Squat Jumps * No touch and go and no pressouts.  Set up on every rep.  Start at 60% and work up as heavy as possible without misses.   Then The Chief For 5 cycles: AMRAP…

CrossFit I35 WOD 3/19/16

Superhero Partner WOD Complete as Many Rounds as Possible in 20 Minutes. Partner 1 performs: 5 burpees 10 box jumps (24″/20) 15 air squats 1 Clean and Jerk (135#/95) Partner 2: rests Partners will switch and complete the following while adding one rep onto the clean and jerks every round. One round is completed when…

CrossFit I35 WOD 3/18/16

WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes Prior to starting this workout each athlete will…

CrossFit I35 WOD 3/17/16

Strength/Skill Every 2 Minutes for 10 minutes 3 T&G Power Clean & Push Jerks* *Go heavy but like yesterday no press outs on the jerks and remember 16.4 is tomorrow. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout Stretch and Roll anything and everything that…

CrossFit I35 WOD 3/16/16

Strength/Skill Every 2 Minutes for 10 minutes 3 touch and go power snatches* *No press outs.  If you can’t do the weight without a press out drop weight.   Then 4 rounds for time of: 50 Kettlebell Swing (American), 24/16 kg 25 Box Jumps, 24/20 in Buyout 5 x 3 Snatch Pull from blocks go…

CrossFit I35 WOD 3/14/16

Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Snatch Start at 80% and work to 90% on the 9th set and drop back to 80% on the 10th Then 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00 20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest 1:00 10 Thrusters 135/95# 15 Box…

CIA Memorial Wall

CrossFit I35 WOD 3/12/16

In groups of 2 or 3 perform The Seven.  Perform complete rounds in a you go I go fashion.  ex. Athlete A does 7 HSPU then Athlete B does 7 Thrusters and A does 7 Knees to Elbow until all seven rounds are complete. The Seven A suicide bomber killed seven CIA officers and one Jordanian…

CrossFit I35 WOD 3/9/16

16.3 Tomorrow Strength Every 1 min for 10 mins do: 3 Ground to Overhead (Touch & Go anyhow choose weight) 5 Burpees Then 5 rounds for time of: 50 Double Unders* 3 Ground To Overhead anyhow choose weight * Substitute 200 rows if you have any lower extremity issue that would make these difficult Buyout…