CrossFit I35 WOD 6/8/17

Strength/Skill EMOM 10 Minutes 5 High Pull Muscle Snatches Same movement as in Javorek Complex but with as much weight as possible. And for god’s sake Use straps. These are on one hand very good and comfortable and on the other hand they say Eleiko which will let everyone else in the gym know that…

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CrossFit I35 WOD 6/7/17

Strength/Skill Squat waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Then Go as fast as possible without pacing yourself. Rest exactly 90 seconds between sets. 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU 4)…

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CrossFit I35 WOD 6/6/17

Strength/Skill Bench Press waveload of: 6,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 6 rep max and start waveload from there. Start heavier than last week. Then Burpee Capacity Test- 4 rounds of: 2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM. *Rest :30 between each…

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CrossFit I35 WOD 6/5/17

Strength/Skill Every 1 min for 12 mins, alternating between: 1 Squat Snatch + 4 Overhead Squat 10 Knees To Elbows Then 7 rounds for time of: 10 Handstand Push-ups 2 Rope Climbs, 15 ft Buyout 8 x 2 Power Snatch From Blocks Not exactly EMOM but go as close to every minute as possible. In…

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CrossFit I35 WOD 6/2/17

Strength

Take 20 minutes to determine a 1RM of the following

Thruster*

*Start with the bar in the rack

Then

“Heavy Fran”

21-15-9 of:

Thrusters 135/95#
C2B Pullups

Buyout

Stretch and mobilize for Saturday or 4 x 8 Thrusters from the rack. 

Linda is tomorrows workout!

CrossFit I35 WOD 6/1/17

Strength/Skill

EMOM 10 Minutes

5 muscle snatches from mid thigh

Use straps

Then
For time:
Run, 800 m
30 Snatches, 135/95 lbs
Run, 800 m

 

Capacity Buyout

30:00 AMRAP with HR @ 140 BPM of:

Run 400
15 Strict TTB
200’ Dual KB Front Rack Carry 24/16kg
15 Ring Rows (feet even with rings)

CrossFit I35 WOD 5/31/17

Strength/Skill Squat waveload of: 5,5,4,4,3,2,1 reps EMOM for 7:00. Take a few sets to workup to an 5 rep max and start waveload from there. Then 7 rounds of: 9 Bar Facing Burpees 7 Power Cleans 135/95# 5 Front Squats 135/95# 3 Push Jerks 135/95# Rest 1:00 between rounds with an absolute time cap of…

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CrossFit I35 WOD 5/30/17

Strength/Skill EMOM for 10 minutes perform the following 100m Sprint* *Sprint the 100 jog back to the starting line and wait for the top of the minute and go again. Then 5 rounds for time of: 10 Thrusters, 135/95 lbs 10 Bar Facing Burpees 10 Toes-to-bars Buyout Bench Press waveload of: 5,5,4,4,3,2,1 reps EMOM for…

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CrossFit I35 WOD 5/29/17

Murph For time: Run 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run 1 mi All the above in a 20lb vest or body armor. Options are: No vest, 1/2 Murph, or choose 2-4 teammates and do team Murph.  If necessary pull ups can be scaled to ring rows.  In other words there will be a…

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