CrossFit I35 WOD 9/25/17

Monday Strength/Skill Squat 4 x 8 Keep these fairly light 60-70% (Don’t worry power cycles starting soon) Then 12:00 AMRAP of: 10 KB OHS (right hand) 24/16kg 10 Burpee Box Jump Overs 24/20″ 10 KB OHS (left hand) 24/16kg 10 TTB Buyout 4 X ME Banded Strict Ring Dips (Note: the band is around your…

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CrossFit I35 WOD 9/22/17

TEAM SERIES WORKOUTS WEEK 1 We will do workouts 1 and 2 at the 8am class and workouts 3 and 4 at the 10:30 class. Please respect the people in the 9:15 re:BOOT class and do not do workouts 3 and 4 at that time. Consult Games.CrossFit.com for exact movement standards. We will have printed…

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CrossFit I35 WOD 9/22/17

Strength/Skill

Back Squats 5 x 5 @ 70%*
*Go heavy if not participating in tomorrow’s team series

Then

7 RFT: Dumbbell Power Snatches and Burpees
7 rounds for time of:
10 Dumbbell Power Snatches, 50/35 lbs
10 Burpees

Buyout

Mobilize for Saturdays Team Series Events

CrossFit I35 WOD 9/21/17

Strength/Skill
EMOM for 10:00 –

3 T&G Power Snatches – begin around 60% and work to a max triple

Then

3 rounds for time of:

Run 400m
20 TTB
20 American KB Swings 32/24kg

Buyout

5 x 1 minute max effort double unders. Rest 1 minute between sets

CrossFit I35 WOD 9/20/17

Team Series Workouts announced tonight. Grab a partner and join us on Saturday to compete. (Registration isn’t required but makes it a hell of a lot more fun) Strength/Skill Bench Press 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…

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CrossFit I35 WOW 9/19/17

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 (I have no idea or insights about the team series workouts this weekend but I can say with some confidence we might see all of these) 5 rounds for…

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CrossFit I35 WOD 9/18/17

Strength/Skill Alternating EMOM for 10:00 minutes of: Even min: 10 Burpee Box Jumps 30/24″ Odd min: 1 Snatch. (work heavy as possible no pressouts. Power or Squat just move under the bar and get solid and very convincing lockouts) Then 3 rounds for time of: 10 Power Snatches 115/75# 5 Bar Muscle-Ups Rest 2:00  3…

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CrossFit I35 WOD 9/17/17

Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 American Kettlebell Swings, 32/24kg Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,…

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CrossFit I35 WOD 9/14/17

Strength/Skill Every other minute for 12 minutes 1 Three Position Clean Plus Split Jerk Work as heavy as possible with first rep from the floor second from knee and third from power. Finish with 1 split jerk. Power or Squat Cleans are ok. Focus needs to be on setup, bar position and quick elbows. If…

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