CrossFit I35 WOD 11/26/18

Inclement Weather Policy: If the Shawnee Mission School District canceled classes our 530am class is canceled. We may reopen in the afternoon IF our lot is cleared or thawed. Check the Shawnee Mission School District Website to confirm their cancellations. Monday Strength/Skill Every 90 seconds for 9 Minutes: 3 Power Snatch 2 Squat Snatch 3 Overhead…

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CrossFit I35 WOD 11/24/18

Grace 30 Clean and Jerks 135/95 Then at 10 Minutes on the clock Three Wise Men As many rounds as possible in 4 mins of: 5 Hang Squat Snatches 135/95 lbs 10 Burpee (Bar Facing)s rest 2 min As many rounds as possible in 4 min of: 10 power cleans 135/95 20 pull-ups rest 2…

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CrossFit I35 WOD 11/24/18

Strength/Skill 5 x 8 Squat Use last Thursdays Weight and take no more than 90 seconds between sets. Then 3 rounds for time of: 10 DB Snatches (alternating) 70/50# 50′ OH Dumbbell Walking Lunge 15 C2B Pullups Then 10 Minute AMRAP 200′ Shuttle Run (50′ down/50′ back) 10 C2B Pullups Buyout 4 x ME Weighted…

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CrossFit I35 WOD 11/22/18

“Gobbler” For time: Run, 200 m 100 Double Unders Run, 200 m 100 AbMat Sit-ups Run, 200 m 100 Pull-ups Run, 200 m 100 Wall Balls, 20/14 lbs Run, 200 m 100 Burpees Run, 200 m 100 Kettlebell Snatches, 24/16 kg* Run, 200 m Plank Hold, 1:40 Run, 200 m 100 Knees To Elbows With…

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CrossFit I35 WOD 11/21/18

Strength Bench Press Waveload Every Minute on the minute perform the following sets. 5-5-4-4-3-3-2-2 Warm up to a max set of 5 then keep that weight for the same weight for the remainder of the emom. Then Every 2:00 for 6 rounds 5 Clean & Jerks 135/95# 8 Bar Facing Burpees Every 2:00 beginning at 14:00…

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CrossFit I35 WOD 11/20/18

Strength/Skill 5 x 5 Squat Do these heavy as possible but do not rest more than 90 seconds between sets. If you have to take more than 90 seconds between sets or you aren’t hitting depth it’s too heavy. Note to our stronger people: While it takes more time for a person to warm up…

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CrossFit I35 WOD 11/19/18

Strength/Skill Every 90 seconds for 9 Minutes: 2 Power Snatch 1 Squat Snatch 2 Overhead Squat Perform the entire complex touch and go and work to a max for the complex. No misses and pressouts are misses Then 4 rounds for time of: 20 Wall Balls 20/14 14 Box Jump Overs 24/20″ Rx+ 30/20 and…

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CrossFit I35 WOD 11/17/18

Warmup Fran 21 15 9 Thrusters 95/65 Pullups Absolute 10 Minute Time Limit Then at 20 minutes perform the following Tommy V For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft Senior Chief Petty Officer Thomas…

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CrossFit I35 WOD 11/15/18

Strength/Skillsoretoystory

Alternating Every Other Minute on the Minute
5 Touch and Go Deadlifts 75%
10 Dumbbell Box Step Ups 35/20 and 24/20

Then

10 rounds for time of:
15 Deadlifts, 135/95 lbs
15 Box Jumps

Buyout

10 x 10 Russian Kettlebell Swings Heavy as possible.