CrossFit I35 WOD 9/30/17

These are the Rx team series workouts. For scaled versions consult Games.CrossFit.com or the official scorecards that will be printed and available for the workouts. 8am Class Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized…

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CrossFit I35 WOD 9/29/17

WOD 1

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Then

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65

Buyout

Rest and mobilize for team series events tomorrow

CrossFit I35 WOD 9/27/17

Strength/Skill Bench Press 4 x 8 Keep these fairly light 60-70% Then “Josh” For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups (Note to all. There are a ton of pull ups in this wod. Be smart and…

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CrossFit I35 WOD 9/26/17

Strength/Skill EMOM 10 Minutes 1 pause squat clean. Hold at knee for 3 seconds and go Then For time: 15 Power Cleans 135/95# Run 200 10 Power Cleans 135/95# Run 200 5 Power Cleans 135/95# Run 200 Rest 2:00 10 Power Cleans 185/125# Run 200 5 Power Cleans 185/125# Run 200 3 Power Cleans 185/125#…

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CrossFit I35 WOD 9/25/17

Monday Strength/Skill Squat 4 x 8 Keep these fairly light 60-70% (Don’t worry power cycles starting soon) Then 12:00 AMRAP of: 10 KB OHS (right hand) 24/16kg 10 Burpee Box Jump Overs 24/20″ 10 KB OHS (left hand) 24/16kg 10 TTB Buyout 4 X ME Banded Strict Ring Dips (Note: the band is around your…

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CrossFit I35 WOD 9/22/17

TEAM SERIES WORKOUTS WEEK 1 We will do workouts 1 and 2 at the 8am class and workouts 3 and 4 at the 10:30 class. Please respect the people in the 9:15 re:BOOT class and do not do workouts 3 and 4 at that time. Consult Games.CrossFit.com for exact movement standards. We will have printed…

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CrossFit I35 WOD 9/22/17

Strength/Skill

Back Squats 5 x 5 @ 70%*
*Go heavy if not participating in tomorrow’s team series

Then

7 RFT: Dumbbell Power Snatches and Burpees
7 rounds for time of:
10 Dumbbell Power Snatches, 50/35 lbs
10 Burpees

Buyout

Mobilize for Saturdays Team Series Events

CrossFit I35 WOD 9/21/17

Strength/Skill
EMOM for 10:00 –

3 T&G Power Snatches – begin around 60% and work to a max triple

Then

3 rounds for time of:

Run 400m
20 TTB
20 American KB Swings 32/24kg

Buyout

5 x 1 minute max effort double unders. Rest 1 minute between sets

CrossFit I35 WOD 9/20/17

Team Series Workouts announced tonight. Grab a partner and join us on Saturday to compete. (Registration isn’t required but makes it a hell of a lot more fun) Strength/Skill Bench Press Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then…

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