CrossFit I35 WOD 7/8/16

Strength 5 x 12 Squat After warming up work at max effort by 3rd set and maintain weight for the 4th and 5th.  Rest no more that 2 minutes between each set. (yes same as Monday and Wednesday) Then Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft…

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CrossFit I35 WOD 7/7/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 3 rounds for time of: 100′ Kettlebell Bear Crawl 16/12kg 100 Double-Unders 25 Power Clean & Push Jerks 95/65# Buyout 6 x 3 Snatch…

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CrossFit I35 WOD 7/6/16

Strength Every 2:00 for 12:00 3 Pause Front Squats Go as heavy as possible with emphasis on depth and being vertical as possible. Pause means a clear visible cessation of all movement.  Going down and continuing to sink and relax into the squat is not a pause.  The key is to stay under tension. Then…

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CrossFit I35 WOD 7/5/16

Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there.  If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible.  Yes same as last…

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CrossFit I35 WOD 7/4/16

REMEMBER ONLY ONE CLASS ON JULY 4TH. 8:30 AM WITH COACH MARK Strength/Skill Every 2 Minute for 12 Minutes 3 Squat Cleans from Knee Work up to 85% on 5th set and drop to 80 on the last.  Keep weight the same if you miss once and drop weight if you miss more than once.…

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CrossFit I35 WOD 7/2/16

Working in teams of two perform the following in a you go I go fashion. Karen 150 Wallballs 20/14lbs Then 12000/9000 pounds ground to overhead.  Pick weight but choose wisely as you won’t be able to change the weight once loaded* Finish with Karen 150 Wallballs 20/14lbs *Example it you and your teammate choose 135lbs…

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CrossFit I35 WOD 7/1/16

For Time: 100 rounds 1 muscle-up 2 snatch (50% of 1RM) -145 3 burpees This is a games prep workout done by Noah Ohlsen and it’s not the real CrossFit I35 WOD Here’s the real thing. Strength Back Squat 12-12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Then…

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CrossFit I35 WOD 6/30/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 90, 80% Drop weight if more than 1 miss in any set. Then 21-15-9 reps, for time of: Squat Snatch, 95/65 lbs* Burpee Box Jump Over, 24/20 in *Rx+ 115/85 *Rx++ 135/95 Buyout 6 x 3…

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CrossFit I35 WOD 6/29/16

Strength Every 2 Minutes for 12 Minutes 8 Overhead Lunges with barbells Then As many reps as possible in 20 mins of: 15 Clean & Jerks, 135/95 lbs Rest 1 min 15 Clean & Jerks, 155/105 lbs Rest 1 min 15 Clean & Jerks, 185/125 lbs Rest 1 min 15 Clean & Jerks, 225/145 lbs…

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CrossFit I35 WOD 6/28/16

Strength/Skill Back Squat waveload of: 8,7,6,5,4,3,2,1 reps EMOM for 8:00 – before starting use a few sets to work up to a near 8rm and begin the waveload there.  If working with a partner pick someone of similar strength to minimize changing weights then in and out as quickly as possible. Then Complete as many…

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