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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CrossFit I35 WOD 5/27/17

Strength/Skill Press waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00. Take a few sets to workup to an 8 rep max and start waveload from there. Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 Sumo Deadlift High Pull, 75/55 Box Jump, 20 in Push Press, 75/55 Row (calories) Rest 1…

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CrossFit I35 WOD 5/26/17

Strength/Skill

Tabata Toes to Bars
Rest 2 Minutes Then
Tabata American Kettlebell Swings 24/16kg

Then

3 rounds for time of:

Run 400M
21 American Kettlebell Swings 32/24kg
12 Bar Muscle-Ups

Buyout

4 x 8 Straight Leg GHD
4 x 8 Bent over row @ 90% of Power Clean