CrossFit I35 WOD 10/6/15

Strength/Skill Every 1:30 for 9 mins: 3 Unbroken Touch and Go Power Clean & Push Jerks, 65% 1RM* *Begin at 65% of 1RM Clean & Jerk and add weight each minute until you can no longer complete 3 reps. When 3 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Then…

CrossFit I35 WOD 10/2/15

Strength Front Squat Waveload of: 5,4,3,2,1 reps EMOM for 5:00 – before starting use a few sets to work up to a near 5rm and keep weight the same for the entire waveload Then 3 rounds for time of: 9 Pull-ups 6 Chest-to-bar Pull-ups 3 Bar Muscle-ups 8 Deadlifts, 275/185 lbs Gymnasty Bonus WOD 3 rounds…

CrossFit I35 WOD 9/29/15

Strength/Skill 4 rounds for time of: ME Strict Handstand Push-ups, 1:30 ME Double Under, 1:30 Rest, 1 min Then 4 rounds for time of: 25 Muscle Snatches, 95/65 lbs 25 Wall Balls, 20/14 lbs, 12/10 ft* *Note so the WOD.  A muscle snatch has no second knee bend to move under the bar so if…

CrossFit I35 WOD 9/28/15

Strength/Skill Back Squat + Power Jerk 3 squats plus 1 power jerk performed at the following percentages 65, 75, 80, 85, 80% Then 5 rounds for time of: Sprint* 200 m 12 Kettlebell Thrusters, 24/16 kg 16 American Kettlebell Swings 24/16 kg *Yes sprint means sprint not a sunday jog through loose park with your dog…