CrossFit I35 WOD 2/22/17

Strength/Skill Every 1 min for 10 mins, alternating between: :30 Ring Dips :30 Handstand Push-up Then Every 1 min for 12 mins, alternating between: 8 Thrusters, 95/65 lbs 8 Chest-to-bar Pull-ups* *Rx+ = 6 C2B and 2 Bar Muscle Ups.  As with the thrusters and either of the pullup bar options if you aren’t finished in the 60 seconds…

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CrossFit I35 WOD 2/21/17

Strength/Skill

8 x 5 Squat @ 70%

Then
10 rounds for time of:
7 Deadlifts, 185/125 lbs (or 70% whichever is LESS)
11 Box Jump Overs, 24/20 in
Rest, 30 secs

Buyout

RDL 4 x 8 @ 30% of max deadlift

Bent over rows 5 x 5 @ 70% of power clean

CrossFit I35 WOD 2/20/17

Strength/Skill Alternating Every Other Minute for 10 Minutes 1 Squat Clean and Split Jerk @70% 10 Toe to bars (scale to 40 second amrap if needed) Then For time: 15 Chest to Bar Pullups 15 Hang Power Cleans, @ 70@ 1 RM* 50 Double Unders 12 Chest to Bar Pullups 12 Hang Power Cleans, @…

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CrossFit I35 WOD 2/18/17

Lumberjack 20

For time: 20 Deadlifts, 275/185
Run, 400 m
20 Kettlebell Swings, 24/16
Run, 400 m
20 Overhead Squats, 115/85
Run, 400 m
20 Burpees
Run, 400 m
20 Pull Up (Chest To Bar)s
Run, 400 m
20 Box Jumps, 24/20 in
Run, 400 m
20 Dumbbell Squat Cleans, 45/30
Run, 400 m

CrossFit I35 WOD 2/17/17

Strength/Skill 5 x 3 Squat Then Complete as many rounds as possible in 15 mins of: 10 Dumbbell Squat Snatch (Right Arm), 50/35 10 Dumbbell Overhead Lunges (Right Arm)s, 50/35 10 Toes-to-bars 10 Dumbbell Squat Snatch (Left Arm), 50/35 10 Dumbbell Overhead Lunges (Left Arm), 50/35 10 Burpees Buyout 4 x 400 Meter Sprint Rest Exactly…

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CrossFit I35 WOD 2/16/17

Strength/Skill Alternating Every Other Minute for 12 Minutes 3 touch and go clusters 8 Bar Facing burpees (12 Rx+) Then KettleFran 21/15/9 Double Kettlebell Thrusters 16/12kg* Pullups *Kettlebells must be kept in a racked position and not rested on the shoulders.  If you can’t lock them out completely demonstrating what kettlebell lifters call “fixation” overhead…

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CrossFit I35 WOD 2/14/17

Strength/Skill Every 2:00 for 10 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Jerk Then For time with absolute 20 minute time limit: 10 Snatches, 95/65 lbs 30 Double Unders 10 Snatches, 95/65 lbs 30 Double Unders Rest, 1 min 10 Snatches, 135/95 lbs 30 Double Unders 10…

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CrossFit I35 WOD 2/13/17

The first workout of the 2017 Open will be announced next Thursday February 23rd. Even if you’re new the Open is the best opportunity you will have to test and benchmark you current skill and fitness level for years to come.  You can sign up at games.crossfit.com We need registered judges for the open and…

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CrossFit I35 WOD 2/11/17

https://journal.crossfit.com/article/cfj-crossfit-wod-170208 For time: Fran 1-mile run Fran is 21-15-9 reps for time of 95/65-lb. thrusters and pull-ups. Complete Fran before running the mile. The Fran portion of the workout will as always have a 10 minute time cap.  If you scale Fran you should scale in a fashion that would put as close to the…

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