CrossFit I35 WOD 6/29/17

Strength/Skill Every Minute on the Minute for 10 Minutes 10 Kettlebell Snatches Start on the left hand and do all 10 reps unbroken put the bell down and wait for the top of the minute then do 10 reps unbroken. Repeat for the entire 10 minutes Then 3 rounds for time of: 2 Rope Climbs,…

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CrossFit I35 WOD 6/28/17

Strength/Skill Every Other Minute for 12 minutes of Clusters 6, 5, 4, 3, 2, 1 Work as heavy as possible Then For time: 10 Bench Press, 185/125 lbs 10 Strict Pull-ups Max Rep Thruster, 135/95 lbs Repeat the triplet until you have completed 50 reps of the thruster.  If you have less than 25 reps…

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CrossFit I35 WOD 6/27/17

Warmup

3 rounds for time of:
30 Kettlebell Swing (Russian)s, 32/24 kg
50 Double Unders
Run, 400m

Rest Exactly 5 Minutes Then

Complete as many rounds as possible in 7 mins of:
20 Kettlebell Swing (Russian)s, 32/24 kg
15 Toes-to-bars
10 Ring Dips

Buyout

5 x 10 Snatch High Pull From High Hang

CrossFit I35 WOD 6/26/17

Strength/Skill Squat 5 x 5 Work up to a 5 rep max effort Then 5 rounds of: 3 Rope Climbs 15′ 50′ Waliking lunges 45/25 25 Wall Balls 20/14# to a 12/10′ Target Rest 1:00 between rounds Absolute 20 minute time limit. Scale number of rope climbs to guarantee making time cap. Buyout 5 Minute…

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CrossFit I35 WOD 6/23/17

Strength/Skill Alternating Every other minute for ten minutes :30 Double Unders :30 Rest :30 Max Effort calorie row :30 Rest Then 10 Minutes to determine 1RM Hang power clean (Deadlift bar first and clean from no lower than the knee) Rest 5 Minutes Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 135/95 lbs…

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CrossFit I35 WOD 6/22/17

Workout of the Day At 0:00 begin- 10 rounds of: :30 ME Row for Calories (yes, absolute ME) :30 Rest :20 ME OHS 115/75#* :40 Rest *Rx+ 135/95 (More if you can go unbroken for the entire 20 seconds) Bar should be overhead locked out ready to squat at the start of the interval. In…

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CrossFit I35 WOD 6/21/17

Strength/Skill Squat Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then As many reps as possible in 20 mins…

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CrossFit I35 WOD 6/20/17

Strength/Skill Bench Press Waveload 8-7-6-5-4-3-2-1 EMOM for 8:00. Take a few sets to work up to an 8 rep max and start waveload from there. (Note: Partner with another person of similar strength and move as quickly as possible and that will be pretty close to EMOM) Then Complete as many rounds as possible in…

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CrossFit I35 WOD 6/19/17

Strength/Skill 10 Minute EMOM alternating between: 1 3 Position Power Clean 8 Bar facing burpees Then 10-9-8-7-6-5-4-3-2-1 1-2-3-4-5-6-7-8-9-10 Reps, for time of: Clean & Jerk, 135/95 Chest-to-bar Pull-up Start with 10 clean and jerks and work down and start with 1 chest to bar and work up. Buyout 7 rounds of: 20 Calorie Row 50′…

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