CrossFit I35 WOD 9/21/17

Strength/Skill
EMOM for 10:00 –

3 T&G Power Snatches – begin around 60% and work to a max triple

Then

3 rounds for time of:

Run 400m
20 TTB
20 American KB Swings 32/24kg

Buyout

5 x 1 minute max effort double unders. Rest 1 minute between sets

CrossFit I35 WOD 9/20/17

Team Series Workouts announced tonight. Grab a partner and join us on Saturday to compete. (Registration isn’t required but makes it a hell of a lot more fun) Strength/Skill Bench Press Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then…

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CrossFit I35 WOW 9/19/17

Strength/Skill Squats Waveload 10-9-8-7-6-5-4-3-2-1 Warm up to 10 rep max then keep that weight and do one set every minute on the minute until complete Then (I have no idea or insights about the team series workouts this weekend but I can say with some confidence we might see all of these) 5 rounds for…

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CrossFit I35 WOD 9/18/17

Strength/Skill Alternating EMOM for 10:00 minutes of: Even min: 10 Burpee Box Jumps 30/24″ Odd min: 1 Snatch. (work heavy as possible no pressouts. Power or Squat just move under the bar and get solid and very convincing lockouts) Then 3 rounds for time of: 10 Power Snatches 115/75# 5 Bar Muscle-Ups Rest 2:00  3…

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CrossFit I35 WOD 9/17/17

Lumberjack 20 For time: 20 Deadlifts, 275/185 lbs Run, 400 m 20 American Kettlebell Swings, 32/24kg Run, 400 m 20 Overhead Squats, 115/85 lbs Run, 400 m 20 Burpees Run, 400 m 20 Pull Up (Chest To Bar)s Run, 400 m 20 Box Jumps, 24/20 in Run, 400 m 20 Dumbbell Squat Cleans, 45/30 lbs Run,…

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CrossFit I35 WOD 9/14/17

Strength/Skill Every other minute for 12 minutes 1 Three Position Clean Plus Split Jerk Work as heavy as possible with first rep from the floor second from knee and third from power. Finish with 1 split jerk. Power or Squat Cleans are ok. Focus needs to be on setup, bar position and quick elbows. If…

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CrossFit I35 WOD 9/13/17

Strength/Skill Back Squat 5 x 5 Work Heavy As Possible Then 7x 2-minute rounds of: 20, 30, 40, 50, 60, 70, 80 Double unders 155/115 Shoulder to Overhead, max reps Record total number of Shoulder to Overhead Buyout Row 2000 This is a major CrossFit benchmark test. It’s been a long time and it’s time…

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CrossFit I35 WOD 9/12/17

Strength/Skill
EMOM for 10:00 –

3 T&G Power Snatches – Do all 10 sets at 60%
No Pressouts Please

Then

For Time

*50 Bar Facing Burpees

*EMOM (beginning @ 1:00) – 5 Power Cleans 135/95#
Rx+= 155/115.

 

Buyout

5 x 5 Pendlay or Bent over Rows

Work at or above 100% clean max

CrossFit I35 WOD 9/11/17

For Time 2001 meter Run 11 Box Jumps 30/24 11 Thrusters 125/85 11 Chest-to-Bar Pull-Ups 11 Power Cleans 170/115 11 Handstand Push-Ups 11 Kettlebell Swings 32/24 11 Toes-to-Bar 11 Deadlifts 170/115 11 Push Jerks 110/75 2001 meter Row ******If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout…

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