CrossFit I35 WOD 8/13/18

Strength/Skill Olympic Lifting Total With a running clock of 20 minutes. Take 10 Minutes to determine a max effort in the squat snatch Then Take 10 Minutes to determine a max effort in the squat clean and split jerk. Sorry no power snatch, power cleans or power jerks. Full squat jerks are OK if you’ve…

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CrossFit I35 WOD 8/11/18

As Many Rounds as Possible in 30 Minutes: 20 Squats 135/95* 20 Box Jumps (24/20) 20 Walking Lunges 20 Deadlifts 135/95 40′ Broad Jumps 10 Pushups 20 Squats 135/95* 10 Burpees 10 Ring Dips *Rx for squats is off the floor. Scale weight before using racks. You need the same bar on the floor for…

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CrossFit I35 WOD 8/10/18

Workout Of The Day CrossFit Games Open 17.5 10 rounds for time of: 9 Thrusters, 95/65 lbs 35 Double Unders Rest 5 to 10 minutes then: 10 Double Dumbbell Squats (largest possible) Run 100m 9 Double Dumbbell Squats (largest possible) Run 100 8 Double Dumbbell Squats (largest possible) Run 100 7 Double Dumbbell Squats (largest…

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CrossFit I35 WOD 8/9/18

Strength/Skill Perform as many rounds as possible in 10 minutes of the following. Javorek Dumbbell Complex 1 6 Upright Rows 6 High Pull Muscle Snatch 6 Thrusters 6 Bent over Rows 6 High Pull Muscle Snatch Rest :30 between rounds Even though this is an amrap please take your time and work up to the…

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CrossFit I35 WOD 8/8/18

Strength/Skill 5 x 3 Bench Presses Same as last week work to a 3 rep max. Not a 1 rep max but a 3 rep max. If you get less than 3 reps, drop weight and redo the set. Then 10 rounds of: 5 Chest to Bar Pullups 10 Touch and Go Deadlifts 135/95# 20…

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CrossFit I35 WOD 8/7/18

Strength/Skill Every minute on the minute for 10 minutes 1 Squat Clean + Jerk @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 6 Handstand Pushups 6 Squat Cleans, 185/125…

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CrossFit I35 WOD 8/6/18

Strength/Skill Every minute on the minute for 10 minutes 1 Squat Snatch @90%, from the floor, no misses no pressouts. Perform first set @70% and be at 90% on the 5th. If you miss drop weight and make the next set before going back up. Then 1) Row 1000m Rest 1:00 then 2) 3 rounds…

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Strength/Skill Med Ball Abdominal Work Then Scotty Complete as many rounds as possible in 11 mins of: 5 Deadlifts, 315/210 lbs* 18 Wall Balls, 20/14 lbs 17 Burpee Over Bars *Yes deadlifts are very heavy and in many cases more than some peoples max. So “proper” scaling is critical. This workout is meant to be…

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CrossFit I35 WOD 8/2/18

Strength/Skill Front Squat 5-5-5-5-5 Workout of the Day Tabata Dumbbell Shoulder Press, 35/25 lbs Tabata Weighted Jumping Lunge, 35/25 lbs Tabata Ring Dip (scale to ring pushups or pushups on the deck) Tabata Weighted Walking Lunge, 35/25 lbs Tabata Dumbbell Push Press, 35/25 lbs All with 2 dumbbells. Gymnastic Holds 3 rounds of :30 work…

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CrossFit I35 WOD 8/1/18

Strength/Skill Every 90 seconds for 9 minutes 3 Bench Presses Go very heavy and the first set should be a minimum of 80% of 3 rep max. Work up to a 3 rep max Then 5 rounds of: 10 Pullups 10 Power Snatches 115/75 15 Box Jump Overs 24/20″ (touch top, no rebounding) Fat Loss…

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