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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CrossFit I35 WOD 6/27/16

Strength Every Minute for 10 Minutes 1 3 Position Power Clean. Work as heavy as possible.  Pause at knee and stop and setup on floor. Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 5 x 6 Pause at knee clean pull Drive from heals and make no special effort…

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CrossFit I35 WOD 6/25/16

99 Problems, but a WOD Ain’t One The B-side Remix Edition Matt Bunting’s Farewell WOD Strength Bicep Barbell Curls (curls for the girls, bis for the guys) 4×12 Mattcon For Time: Annie (50-40-30-20-10, double unders and abMatt sit-ups) 3 Muscle ups (rings Matty B, rings) 100 Earth downs (push-ups) 1 mile run (work towards a…

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CrossFit I35 WOD 6/24/16

Strenth 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.  Yes total shock and awe on the legs but a great way to start a new cycle)…

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CrossFit I35 WOD 6/23/16

Strength/Skill Every 2 minutes for 12 minutes 3 pause squat snatches from knee at 60, 70, 80, 85, 90, 80% Start from floor stop at just above knee for three seconds and then finish lift.  Return bar to floor on every rep. Drop weight if more than 1 miss in any set. Then 100′ Dual…

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CrossFit I35 WOD 6/22/16

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) Then 3 rounds of: 20 Barbell Weighted Box Stepups (alternating)* 75/55# 24/20″ 15 Hang Power Snatches 75/55 Rest 1:00…

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