CrossFit I35 WOD 12/15/17

Strength/Skill Double Kettlebell Press 5-5-5-5-5 Then For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar Pull-ups 6 Thrusters, 135/95 lbs 6 Chest-to-bar Pull-ups — then — 9 Thrusters,…

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CrossFit I35 WOD 12/14/17

Strength/Skill

Every 1 min for 12 mins, alternating between:
1 Cluster
8 Bar Facing Burpees

Then

Power Elizabeth
21-15-9 reps, for time of:
Power Clean, 135/95
Ring Dips

(Scale ring dips to ring pushups or standard pushups on the deck. No bands on rings please)

Buyout

Strict Handstand Push-ups 4x Max Rep

Practice Handstand walks

CrossFit I35 WOD 12/13/17

Strength/Skill Every 1 min for 10 mins, alternating between: 3 Hang Squat Snatches* 8 Bar Facing Burpees *Yes I know we did these yesterday so if you’re sore drop the weight. Always be smart. Then Every 1 min for 20 mins, alternating between: Deadlift, 315/215 lbs* 8 Box Jump Overs, 24/20 in Deadlifts start with…

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CrossFit I35 WOD 12/12/17

Tuesday Strength/Skill Back Squat Take 20 Minutes to determine a max set of 8 (note to new people. If it felt easy, do another set until it doesn’t. This set should be one rep shy of failure so it ends up being a set of 7 or 9 that’s ok. Also if you’re pretty sure you…

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CrossFit I35 WOD 12/11/17

Monday Strength/Skill Every 2 mins for 10 mins: 3 Squat Snatch (Pause At Knees)s for 3 seconds, pick load Wear straps and no touch and go. Then Double DT 10 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs (Absolute 20 minute time limit) Buyout…

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CrossFit I35 WOD 12/7/17

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Snatches, 60% 1RM 12 Split Jumps Then 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Bar-facing burpee Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 40-60% of power clean (Yes same as Tuesday. We need these.…

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CrossFit I35 WOD 12/6/17

Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…

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