CrossFit I35 WOD 5/6/17

Strength Wendler Press Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% Then For time (20 min cap): —Rx— Read closely Rx teams! *2 mile run 10 ring muscle ups 100 pull ups 10 ring muscle ups 200 push ups 10 ring muscle ups 300 air squats 10 ring muscle ups —Scaled—…

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CrossFit I35 WOD 5/4/17

Strength/Skill Every other minute for 12 minutes 3 Clusters Work up to max effort for the set.  Drop weight on the last set or after any miss. Then Randy 75 Snatch 75/55 Please don’t drop bars.  We love Randy but Randy usually comes at the expense of 5 or 6 10 and 15 pound plates…

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CrossFit I35 WOD 5/3/17

Strength Wendler Bench Press Cycle Week 1 5 @ 65% 5 @ 750% AMRAP @ 85% WOD 1) 3 rounds for time of: 8 HSPU 12 C2B Pullups 16 Pistols (alternating) (Section 1 has an absolute 15 minute time limit) *As soon as #1 is complete, start #2. 2) 5:00 Max Calories Row. (if the…

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CrossFit I35 WOD 5/2/17

Strength/Skill Alternating Emom for 10 Minutes :30 Knees To Elbow :30 Strict Pull-up Then 5 rounds of: 50 Double Unders 10 OHS 95/65# 10 Bar Facing Burpees Rest 1:00 between rounds Each round is all out.  Record each round individually.  This is a repeatability test not a test of how well you can pace yourself…

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CrossFit I35 WOD May 1

New Power Lifts Cycle.  It get heavy for another month (well I mean really heavy we lift kinda heavy all the time right?) then its prep for the Summer Swole-Stice.  Do you have a teammate yet? CHECK OUT THE SUMMER SWOLE-STICE SITE Strength Wendler Squat Cycle Week 1 5 @ 65% 5 @ 750% AMRAP…

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CrossFit I35 WOD 4/29/17

Working in teams of 2 300 Double Unders (Switch after any miss or when desired must finish all doubles before moving to the bar) Ground to Overhead 15000/12000 (pick weight but choose wisely. Perform in a you go I go fashion one rep at a time) 300 Double Unders Buyout (or WOD 2) Coe 10 rounds…

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CrossFit I35 WOD 4/27/17

Strength/Skill

EMOM 10 Minutes
1 3 Position Squat Snatch, 60% 1RM

Then

5 rounds of:

Run 400m
20 Dumbbell Snatches (full squat – alternating) 50/35#

Buyout

Mobilize anything that’s sore or hurts (trainers please lead this buyout ask us if you need some structure)

CrossFit I35 WOD 4/26/17

Strength Wendler Bench Press Cycle Week 4 5 @ 40% 5 @ 50% 5 @ 60% Then 21-15-9 reps, for time of: Sumo Deadlift High-pull, 95/65 lbs Knees to Elbows Buyout Narrow Grip Bench Press 4 x 8* *pause on the chest and keep weight around 60% Aerobic Capacity Buyout 4 rounds with HR @…

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