CrossFit I35 WOD 3/7/17

Strength/SkillIll-have-you-know-that-i-can-lift-a-10-pound-dumbbell-without-any-help-Spongebob-Meme-Photo

Every 2 Minutes for 10 Minutes

1 Squat Snatch @90%*
*90% is 90% not 100% OK?  Any misses above 90% = 100 burpee penalty.

Then

21 Thrusters 95/65#
100 Double-Unders
18 Thrusters 95/65#
75 Double-Unders
15 Thrusters 95/65#
50 Double-Unders

Buyout

4 x 400 Meters
All out efforts with 2 minutes rest between runs.

CrossFit I35 WOD 3/6/17

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Back Squats, 70% 1RM* 12 Split Jumps *If you feel really good go up to but not over 80% but the bigger goal is to get through the section without dropping weight or cutting reps on the split jumps.  (deciding to scale to 8 or…

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CrossFit I35 WOD 3/4/17

Tabata BarbellsScreen Shot 2017-03-03 at 11.15.59 AM

This was a main site workout on 2/18/17

Tabata Deadlift, 185/135 lbs
Rest 1 min
Tabata Hang Power Clean, 135/95 lbs
Rest 1 min
Tabata Front Squat, 85/55 lbs
Rest 1 min
Tabata Push Press, 65/45 lbs

Rest Exactly 5 Minutes

Then

2 Miles for time

CrossFit I35 WOD 3/2/17

Skill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating.  If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…

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CrossFit I35 WOD 3/1/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean (Touch & Go)s, 75% 1RM 10 Squat Jumps* *Rx+ = Hold dumbbell in each hand. Don’t bend over to touch bells to floor simply keep as upright as possible jumping off the full foot. Then 5 rounds of: :30 ME Toe to Bars…

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CrossFit I35 WOD 2/28/17

Strength/Skill Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, 85% 1RM* *Do every set at 85% but not more.  Anyone who misses a rep over 85% does 100 burpees.  Anyone who successfully gets a new max must perform 100 burpees.  Train don’t test. Then CrossFit Open 12.2 As many reps in 10…

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CrossFit I35 WOD 2/27/17

Strength/Skill Squat 5 x 5 Go heavy but not for 5rm max Then For time with a 20 Minute time cap: Row (calories), 20 Toes-to-bar, 9 Thruster, 105/70 lbs, 9 Row (calories), 30 Toes-to-bar, 15 Thruster, 105/70 lbs, 15 Row (calories), 40 Toes-to-bar, 21 Thruster, 105/70 lbs, 21   Buyout Strict Handstand Push Up +…

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CrossFit I35 WOD 2/24/17

Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…

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