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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CrossFit I35 WOD 1/16/17

Registration for the Open is LIVE! We will perform every Open workout as the gyms workout of the day on Fridays after the formal announcement on Thursday evening.  In the next several weeks many of our programmed workouts are open workouts from previous years to help everyone prepare. No matter what level you’re at beginner…

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CrossFit I35 WOD 1/14/17

Strength Take 10 Minutes to perform 1 Rep Snatch Max Rest 5 Minutes Take 10 Minutes to perform 1 rm Clean and Jerk Max IWF rules apply.  Pressouts don’t count:( but you don’t have to wear a onesie. Then For time: 15 Burpee Over Bars 5 Clean & Jerks, 225/155 lbs 12 Burpee Over Bars…

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CrossFit I35 WOD 1/13/17

Strength/Skill Squat 5 x 5 Go heavy as possible with a goal of maximum total weight for all sets not working up to one big set Then 5 rounds of: 75 Double Unders 14 Toe To Bar 1 gasser Rest 2:00 between each round – each round should be ALL OUT effort. Buyout EMOM 7…

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CrossFit I35 WOD 1/12/17

Strength/Skill RKC Snatch Test Complete 100 Kettlebell Snatches with a 5 minute time limit Scroll down for rules and bell weights of the RKC Snatch Test.  Remember you aren’t scored on time just pass fail on the 100 reps.  3 no counts (kettlebell word for no rep) equals a disqualification so make sure you nail…

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CrossFit I35 WOD 1/11/17

Strength/Skill Every 2 Minutes for 12 minutes 7 touch and go power cleans (This should be fast and heavy but not sloppy.  Also this weight should be no less, preferably more, than the weight you’re planning for the workout of the day) Drop weight and reps if they start feeling sloppy. Sloppy also means rounded back.…

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CrossFit I35 WOD 1/10/17

Strength/Skill Alternating Every Minute On the minute for 12 minutes perform 2, 3 Three Stop Clean Pulls (pause 2″ off floor – at knee – at power position) – all sets should be 100% + of max Clean (you may use straps) KNEES SHOULD REMAIN BENT AT POWER POSITION. 8 Bar Facing Burpees Then 5…

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