CrossFit I35 WOD 8/12/17

Barbell Cycling Early last week Jared Fleming called me and wanted to know if I would program some of his new barbell cycling workouts into our program. So here it is and let me know what you think. From Waxman’s Gym in Los Angeles Barbell cycling is perhaps the most fundamental skill needed to compete effectively…

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CrossFit I35 WOD 8/10/17

Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. The pause is just off the ground. Then 3 rounds for time of: Row 500m 21 Thrusters 95/65# 24 KB Snatches (alternating) 24/16 (lets see your hand to…

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CrossFit I35 WOD 8/9/17

Strength/Skill 5 rounds of: 5 HSPU (Kipping is fine. Just go as fast as you can do them well) 10 “Russian” KB Swings heavy as possible (check your notes and scale UP from last week. If you used the 48 try double 32’s) Rest 1:00 between rounds Then For time: 60 pull-ups 50 abmat sit-ups*…

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CrossFit I35 WOD 8/8/17

Strength/Skill EMOM 10 Minutes 1 Squat Clean + Split Jerk @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Unless there is an injury or adaptive need you must do a split jerk. Please no max efforts. We’ve been hitting it super heavy and this…

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CrossFit I35 WOD 8/7/2017

Strength/Skill EMOM 10 Minutes 1 Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Then 4 rounds for time of: 50 double-unders 15 snatches 95/65# Buyout Alternation Every Minute on the Minute for 10:00: 3 Muscle Ups* 10 KB swings as heavy as possible.…

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CrossFit I35 WOD 8/5/17

Strength/Skill

Working in Teams of two:
Take 10 minutes to determine 1 RM of Power Clean + Push Press.

Then

“Bar Fight”

For time:

50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks 185/125#

Rx+ same as masters at the games 205/145#

CrossFit I35 WOD 8/4/17

Strength/Skill

Take up to 20 minutes to determine your 5 rep max for squat

Then

50 Box Jumps, 30/24 in
50 American Kettlebell Swings, 24/16
50 Knees To Elbows
50 Wall Balls, 20/16 lbs 12/10 foot targets
50 Burpees
Compare to last weeks chipper. 

Buyout

None 

CrossFit I35 WOD 8/3/2017

Strength/Skill

5X5 Romanian Deadlifts heaviest possible load with perfect form

Then

4 rounds for time of:

Run 400 meters
24 air squats
12 burpee box jump overs 30/24″

Rx+= With a 20/14# vest

Buyout

Bench Press 5 x 5

CrossFit I35 WOD 8/2/17

Strength/Skill 1 Squat Clean + Split Jerk Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets, then subtract 15/10# each 1:30, but add a rep for 5 more. Stop adding weight in the event of any pressouts or misses. Unless there is an injury or adaptive need you have to split…

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CrossFit I35 8/1/2017

Strength/Skill 5 rounds of: 5 HSPU 20 “Russian” KB Swings 32/24kg (or heavier if you’re feeling it) Rest 1:00 between rounds “Be quick, Don’t Hurry” Remember this is a strength/skill section not a wod. Then For time: Row 1k 50 Thrusters 75/55# 25 American KB Swings 24/16 Buyout 5 x 8 Tempo Back Squats Three…

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