CrossFit I35 WOD 3/15/17

Strength/Skill Every 2 mins for 10 mins: Power Snatch (Touch & Go) 3 Power Snatch (Touch & Go)s, pick load Then 4 rounds for time of: 30 Kettlebell Snatches 24/16 kg (or RKC test weight if lighter.  Goal is to do each set unbroken.  Be careful and don’t tear but if you can go the…

Details

CrossFit I35 WOD 3/14/17

Strength/Skill Every 1 Minute for ten minutes alternating between 5 Back Squats 50 Double Unders* *If you fail to complete 50 Double unders in the minute drop your rope and proceed immediately to the squat rack.  Share racks with people of similar strength and stature. Then The Chief Max rounds in 3 minutes of: 3…

Details

CrossFit I35 WOD 3/13/17

Strength/Skill Every 1 Minute for twelve minutes alternating between 1 Clean + Jerk @ 85% (No misses, No pressouts, No maxes. Just 6 very solid three white light platform good lifts @ 85%.) 10 Bar Facing Burpees Then For time: 30 Thrusters, 95/65 lbs 15 Box Jumps, 24/20 in Rest, 1 min 20 Thrusters, 115/80…

Details

CrossFit I35 WOD 3/11/17

Beast 12resident-evil-Licker-1
For time:
25 Walking Lunges
20 Pull-ups
50 Box Jumps, 20 in
20 Double Unders
25 Ring Dips
20 Knees To Elbows
30 Kettlebell Swings, 2/1.5 pood
30 Sit-ups
20 Dumbbell Hang Squat Cleans, 35/25 lbs
25 Back Extensions (Straight Leg GHD)
30 Wall Balls, 20/14 lbs
3 Rope Climbs, 15 ft

CrossFit I35 WOD 3/10/17

WORKOUT 17.3 Rx’d Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete…

Details

CrossFit I35 WOD 3/9/17

Strength/Skill Every other minute for 10 Minutes alternating between 8 Push Press (Keep fairly light as we might be going very heavy overhead in 17.3) 8 Bar Facing Burpees Then 5 rounds of: 10 Hang Snatches (full squat) 95/65# 8 Split Jumps (alternating) 5 Chest 2 Bar Pullups* *Rx+ is 3 C2B + 2 Muscle…

Details

CrossFit I35 WOD 3/8/17

Skill/Strength EMOM 10 Minutes 2 power clean + power jerk* *pick load go heavy but no misses.  If you miss more than once drop weight.  Yes pressouts are misses. Then Complete as many rounds as possible in 7 mins of: 10 Power Cleans, 135/95 lbs 20 Push-ups Rest 3 minutes and perform the following 5…

Details

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…

Details

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