CrossFit I35 WOD 3/2/17

Skill/Strength EMOM 10 Minutes 3 Power Snatch (pick load but keep light) 20 Double Unders (not alternating.  If you don’t finish the doubles in the minute drop rope and pick up bar) Then 10 Minute AMRAP 50 Double Unders 14 Deadlifts 115/75# 7 OHS 115/75# Rest Exactly 5 Minutes Then for time: 60 Wall Balls…

Details

CrossFit I35 WOD 3/1/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean (Touch & Go)s, 75% 1RM 10 Squat Jumps* *Rx+ = Hold dumbbell in each hand. Don’t bend over to touch bells to floor simply keep as upright as possible jumping off the full foot. Then 5 rounds of: :30 ME Toe to Bars…

Details

CrossFit I35 WOD 2/28/17

Strength/Skill Every 1 min for 10 mins: Squat Snatch 1 Squat Snatch, 85% 1RM* *Do every set at 85% but not more.  Anyone who misses a rep over 85% does 100 burpees.  Anyone who successfully gets a new max must perform 100 burpees.  Train don’t test. Then CrossFit Open 12.2 As many reps in 10…

Details

CrossFit I35 WOD 2/27/17

Strength/Skill Squat 5 x 5 Go heavy but not for 5rm max Then For time with a 20 Minute time cap: Row (calories), 20 Toes-to-bar, 9 Thruster, 105/70 lbs, 9 Row (calories), 30 Toes-to-bar, 15 Thruster, 105/70 lbs, 15 Row (calories), 40 Toes-to-bar, 21 Thruster, 105/70 lbs, 21   Buyout Strict Handstand Push Up +…

Details

CrossFit I35 WOD 2/24/17

Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…

Details

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…

Details

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, @…

Details