CrossFit I35 WOD 9/13/16

Strength/Skill Every 1 min for 8 mins: Clean & Jerk 1 Clean & Jerk, 85% 1RM Then 50 Wallballs immediately followed by: 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs* *Rx on the squat if off the floor but rack is an…

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CrossFit I35 WOD 9/12/16

There is still time to get your team together for the Hero Challenge.  The Rx workouts will challenge the fittest among you and the scaled workouts are accesable to most CrossFit athletes.  Here’s your signup link Strength/Skill Every 1 min for 14 mins, alternating between: 3 Front Squats, 70% 1RM 12 Split Jumps Then 9-15-21 reps, for…

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CrossFit I35 WOD 9/9/16

Strength/Skill

Overhead Squat 5-5-5-5-5

Then

21-15-9 reps, for time of:
Bar Facing Burpee
Overhead Squat, 95/65 lbs
Chest-to-bar Pull-up

Buyout

Fran Sandwich.  Perform Fran then Linda and finish with Fran.  Come back in the afternoon and Do Murph in full combat gear.  Vests are for wussies. 

CrossFit I35 WOD 9/7/16

Strength/Skill Every Minute for 10 Minutes alternating between 5 Snatch Pulls (working up to 100% of snatch focus on setup and moving fully to triple extension through the heels.  Keep the bar close and keep the elbows straight at all times.  This is not to be confused with a snatch high pull.  Straps are encouraged.…

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CrossFit I35 WOD 9/6/16

Strength/Skill Every 2 mins for 10 mins: Power Clean & Push Jerk 5 Squat Cleans + 3  Split Jerks, pick load Then For time: 9 Bar Muscle-ups 21 Push Jerks, 115/75 lbs 7 Bar Muscle-ups 15 Push Jerks, 115/75 lbs 5 Bar Muscle-ups 9 Push Jerks, 115/75 lbs Scale muscleups to the biggest pull you…

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CrossFit I35 WOD 9/6/16

Strength/Skill Every 1:30 for 9 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Split Jerk begin @ 60-70% of 1RM Power Clean and work to a heavy complex for the day (preferably no misses) Then For time with a 20 Minute time cap: 10 Power Snatches, 75/55 lbs…

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CrossFit I35 WOD 9/5/16

Jennifer

26 minutes AMRAP
10 pull-ups
15 American kettlebell swings, 24/16
20 box jumps (24 inch box)

Buyout

8 x 100m
Sprint up the hill as hard as possible and walk or jog down.  Rest exactly 2 minutes between intervals

Happy Labor Day

 

CrossFit I35 WOD 9/2/16

Strength/Skill Every 1 min for 12 mins, alternating between: 3 Touch and go squat Clean, choose weight go heavy but make them look good 10 Bar Facing Burpees Then Remember this? Complete as many rounds as possible in 14 mins of: 50 Double Unders 40 Row (calories)s 50 Double Unders 30 Clean & Jerks, 135/95…

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CrossFit I35 WOD 9/1/16

Strength/Skill Back Squat 5×5 Take as many warmup sets necessary to get to a near max set of 5 then use the same weight for each set. Rest as needed between sets. Then 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Capacity Buyout 3 rounds for time of:…

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