CrossFit I35 WOD 3/25/17

2016 CrossFit I35 Hero Challenge Final Event The Hero Sandwich Randy 75 Snatches, 75/55 Then Josh 21 Overhead Squats, 95/65 42 Pull-ups 15 Overhead Squats, 95/65 30 Pull-ups 9 Overhead Squats, 95/65 18 Pull-ups Scaled OHS = 75/55 Then Randy 75 Snatches 75/55 Team Flow For this workout there will be two bars set up.…

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CrossFit I35 WOD 3/24/17

WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders M 95 lb. F 65 lb. Time cap: 40 minutes VARIATIONS Teenagers 14-15: Boys use 65 lb. Girls use 45 lb. Masters 55+: Men use 65 lb. Women use 45 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform single-unders. Women use 45…

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CrossFit I35 WOD 3/23/17

Strength/Skill

EMOM 10 Minutes

3 Clean and Jerks
Pick weight, stay light no pressouts or misses

Then

For time:
30 Deadlifts, 115/75 lbs
30 Bar Facing Burpees
20 Deadlifts, 115/75 lbs
20 Bar Facing Burpees
10 Deadlifts, 115/75 lbs
10 Bar Facing Burpees
Run 800

Buyout

Stretch and mobilize for 17.5

CrossFit I35 WOD 3/21/17

Strength/Skill Every 30 secs for 7 mins: Squat Snatch 1 Squat Snatch, 80% 1RM Then 3 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 6 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 9 Clean and Jerk, 135/95 lbs 7 Box Jump Overs, 24/20 in 12 Clean and Jerk,…

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CrossFit I35 WOD 3/20/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Cleans + 1 Jerk 10 Squat Jumps Then For time: 3 OHS 115/75# 30 Double-Unders 6 OHS 115/75# 30 Double-Unders 9 OHS 115/75# 30 Double-Unders 12 OHS 115/75# 30 Double-Unders 15 OHS 115/75# 30 Double-Unders 18 OHS 115/75# 30 Double-Unders 21 OHS 115/75# 7…

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CrossFit I35 WOD 3/16/17

Strength/Skill

Every Minute on the Minute for 10 Minutes

3 Touch and Go Clean and Jerks
(Stay light and no pressouts. Any type of clean and jerk is ok)

Then

3 rounds for time of:
10 Pull-ups
10 Ground To Overheads, 135/95 lbs
25 Double Unders

Buyout

Stretch, Roll, light run or row to prepare for 17.4

CrossFit I35 WOD 3/15/17

Strength/Skill Every 2 mins for 10 mins: Power Snatch (Touch & Go) 3 Power Snatch (Touch & Go)s, pick load Then 4 rounds for time of: 30 Kettlebell Snatches 24/16 kg (or RKC test weight if lighter.  Goal is to do each set unbroken.  Be careful and don’t tear but if you can go the…

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CrossFit I35 WOD 3/14/17

Strength/Skill Every 1 Minute for ten minutes alternating between 5 Back Squats 50 Double Unders* *If you fail to complete 50 Double unders in the minute drop your rope and proceed immediately to the squat rack.  Share racks with people of similar strength and stature. Then The Chief Max rounds in 3 minutes of: 3…

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