CrossFit I35 WOD 1/27/17

Strength/Skill

Alternating every minute for 12 Minutes

3 Clusters
8 bar facing burpees

Then

21 – 15 – 9 of:

Thrusters 135/95
Chest-to-bar Pull-ups
Row Calories or Ski Erg (or 60-40-20 Double unders)

Buyout

Bench press 5 x 5

CrossFit I35 WOD 1/25/17

Strength/Skill Alternating every other minute for 10 Minutes 3 Power Cleans @ 70% 10 Knee to elbows Then Alternating EMOM for 20:00 of: Even – 5,10,15,20,25, 25, 20, 15, 10, 5 Deadlifts 135/95# Odd – 10 KB Thrusters 24/16kg (do each set unbroken or without putting the bell down.  Rest overhead or in rack.  Switch…

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CrossFit I35 WOD 1/23/17

Monday Strength/Skill EMOM 10 Minutes 1 Squat Clean and Split Jerk (no pressouts, misses or maxes.  Do as many of the reps at or close to 90%) Then 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 185/125 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans…

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CrossFit I35 WOD 1/20/17

Strength/Skill Squat 5 x 3 Then EMOM 7 Minutes 40 seconds ME Bar Facing Burpees – rest 20 sec. Rest 5 Minutes Then Annie 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up Buyout 4 x 8 Straight Leg GHD 4 x 8 Bent over rows The bent over row is one of the most butchered accessory exercises…

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CrossFit I35 WOD 1/18/17

Take a moment to watch the video to clairfy movement standards.  If you’re new to the open this should give you a great idea about what to expect and what should and should not be counted as reps. Strength/Skill Push Press 5 x 3 @ no more than 80% of 1RM Then CrossFit Games Open…

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CrossFit I35 WOD 1/17/17

Strength/Skillxid-toes-to-bar-so-hot-right-now

Every 2 Minutes for 12 Minutes

7 T&G Power Snatches

Then

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10 Deadlifts 275/185#
Odd –  8 TTB

Notice lighter loads on the deadlifts.  

 

Capacity Buyout

With HR @ or below 140BPM:
Row 7500 Meters

CrossFit I35 WOD 1/16/17

Strength/Skill Every other minute for 12 Minutes 1 Power Clean + 1 Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk Work to heaviest possible for the complex without pressouts.  Limit weight to 75% of last Saturday’s 1RM Then 4 rounds of: 25 American KBS 32/24kg 25 Wall…

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