CrossFit I35 WOD 10/3/17

Strength/Skill Every 2 minutes for 12 minutes 1 three position squat clean + 1 split jerk Start top down on the cleans pause at knee and put the bar down on the last one. No touch and go and no pressouts. Then 10 rounds for time of: 3 Clean & Jerks 135/95 lbs 15 Wall…

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CrossFit I35 WOD 10/2/17

This is the beginning of a 12 week macro cycle that will take us to the end of the year.  Time to focus on the classic powerlifts and Olympic Lifts. (Don’t worry there will still be a lot of gnarly metcons:) Highlights of this cycle will be the David Fleming workshop on November 11 and…

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CrossFit I35 WOD 9/30/17

These are the Rx team series workouts. For scaled versions consult Games.CrossFit.com or the official scorecards that will be printed and available for the workouts. 8am Class Team Series Event 5 Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized…

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CrossFit I35 WOD 9/29/17

WOD 1

Annie

50-40-30-20-10 reps, for time of:
Double Under
AbMat Sit-up

Then

3 rounds for time of:
15 Chest-to-bar Pull-ups
20 Burpees
15 Sumo Deadlift High Pulls, 95/65

Buyout

Rest and mobilize for team series events tomorrow

CrossFit I35 WOD 9/27/17

Strength/Skill Bench Press 4 x 8 Keep these fairly light 60-70% Then “Josh” For time: 95/65 pound Overhead squat, 21 reps 42 Pull-ups 95/65 pound Overhead squat, 15 reps 30 Pull-ups 95/65 pound Overhead squat, 9 reps 18 Pull-ups (Note to all. There are a ton of pull ups in this wod. Be smart and…

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CrossFit I35 WOD 9/26/17

Strength/Skill EMOM 10 Minutes 1 pause squat clean. Hold at knee for 3 seconds and go Then For time: 15 Power Cleans 135/95# Run 200 10 Power Cleans 135/95# Run 200 5 Power Cleans 135/95# Run 200 Rest 2:00 10 Power Cleans 185/125# Run 200 5 Power Cleans 185/125# Run 200 3 Power Cleans 185/125#…

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CrossFit I35 WOD 9/25/17

Monday Strength/Skill Squat 4 x 8 Keep these fairly light 60-70% (Don’t worry power cycles starting soon) Then 12:00 AMRAP of: 10 KB OHS (right hand) 24/16kg 10 Burpee Box Jump Overs 24/20″ 10 KB OHS (left hand) 24/16kg 10 TTB Buyout 4 X ME Banded Strict Ring Dips (Note: the band is around your…

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CrossFit I35 WOD 9/22/17

TEAM SERIES WORKOUTS WEEK 1 We will do workouts 1 and 2 at the 8am class and workouts 3 and 4 at the 10:30 class. Please respect the people in the 9:15 re:BOOT class and do not do workouts 3 and 4 at that time. Consult Games.CrossFit.com for exact movement standards. We will have printed…

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CrossFit I35 WOD 9/22/17

Strength/Skill

Back Squats 5 x 5 @ 70%*
*Go heavy if not participating in tomorrow’s team series

Then

7 RFT: Dumbbell Power Snatches and Burpees
7 rounds for time of:
10 Dumbbell Power Snatches, 50/35 lbs
10 Burpees

Buyout

Mobilize for Saturdays Team Series Events