CrossFit I35 WOD 1/11/16

Open season is here and this week’s workouts represent high intensity and high volume in all 3 energy systems.  If you have any questions ask your coach about scaling options.   Strength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or…

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CrossFit I35 WOD 1/9/16

10 rounds for time of:
10 Burpee Box Jumps, 24/20 in
20 Kettlebell Swing (American)s, 24/16 kg
Rest, 1 min
Go hard every round.  Don’t game this one.

Then

Death by Overhead Squat @.5 bodyweight

Buyout

Shoulder Press 1×5 at 65% 1RM
Shoulder Press 1×5 at 75% 1RM
Shoulder Press 1×5+ at 85% 1RM

CrossFit I35 WOD 1/8/16

Strength Deadlift 5 reps @ 75% of 1RM Deadlift 5 reps @ 80% of 1RM Deadlift 5+ reps @ 85% of 1RM Then Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/100 lbs 12 HR Push-ups 15 Box Jumps, 24/20 in Buyout* 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″…

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CrossFit I35 WOD 1/7/15

Strength/Skill Every 1 min for 5 mins: Squat Clean & Jerk 2 Squat Clean & Jerks, 75% 1RM Immediately followed by with no break Every 1 min for 5 mins: Squat Clean & Jerk 1 Squat Clean & Jerk, 95% 1RM* *95% is 95% not a lifetime max.  Sorry.  But if you go for it and…

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CrossFit I35 WOD 1/6/16

Strength Bench Press 1×5 at 65% 1RM Bench Press 1×5 at 75% 1RM Bench Press 1×5+ at 85% 1RM Then Bear Complex 7-7-7-7-7 The Bear is a deadly five-lift complex consisting of a power clean, front squat, push press, back squat, and second push press. Completion of all five lifts counts as one rep. Perform five…

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CrossFit I35 WOD 1/5/16

Strength/Skill Every 1 min for 12 mins, alternating between: 2 Squat Cleans, 0.75x bodyweight 7 Knees To Elbows Then Complete as many rounds as possible in 20 mins of: 5 Power Cleans, 185/125 lbs (yes this is heavy but should not exceed 80% of 1rm max) 10 Toes-to-bars 15 Burpee (Bar Facing)s Buyout 4×10 deficit…

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CrossFit I35 WOD 1/4/16

The Open starts February 25.  Will you be ready? Strength Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5+ at 85% 1RM* *Go for as many reps as possible on the last set. Then Complete as many rounds as possible in 14 mins of: 100 Double Unders 30 Snatches,…

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CrossFit I35 WOD 1/2/2016

Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters.  At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then…

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