CrossFit I35 WOD 2/20/16

Two team WODs today both throwbacks from the 2015 Summer Swolestice.  These are written for groups of three but can be adapted for a group of 2. Workout #1 2015 CrossFit I35 Summer Swolestice Team WOD #! Buy-In: Each athlete will complete 50 double unders to start the workout. Athletes will work simultaneously Upon completion…

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CrossFit I35 WOD 2/19/16

Strength Squats 5×4@ 85% Then 0:00-15:00 (this will mean you have 1:30 rest after the last round of HSPU)- 7 rounds of: :30 ME Power Snatches 125/85# :30 Rest :30 Strict HSPU :30 Rest 15:00-30:00 7 rounds of: :30 ME Power Clean & Push Jerks 165/115# :30 Rest :30 Kipping HSPU :30 Rest Buyout 1a)…

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CrossFit I35 WOD 2/18/16

Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Drop weight if more than one miss in a row.  If you do happen to miss do not rush next rep.  Give it the entire 30 seconds Then “15.2” Every 3 minutes for as long as possible complete: From 0:00-3:00   2 rounds of:   10 overhead squats…

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CrossFit I35 WOD 2/17/16

Strength/Skill Every 2 Minutes for 10 Minutes 5X5 Tough and Go Power Clean & Push Jerks – work to a heavy set of 5 but no misses.  One Jerk for every Clean.  While I say no misses challenge yourself.  If you haven’t been missing from time to time in these drills you need to bump…

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CrossFit I35 WOD 2/13/16

Team Linda Choose a partner and take the average bodyweight between partners and use that to determine Rx weights.  Perform all movements in a you go I go fashion of all unbroken sets.  An unbroken set can be 10 in a row or one at a time.  If you choose to scale pick a percentage…

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CrossFit I35 WOD 2/12/16

Strength/Skill EMOM for 12 minutes alternating between 1 Squat Snatch @80% 10 Bar Facing Burpees   Then 14:00 AMRAP of: 50 Double-Unders 40 Calorie Row 50 Double-Unders 30 Clean & Jerks (anyhow) 135/95# 50 Double-Unders 20 Muscle-Ups Buyout 3 rounds with HR @ 140-150BPM of: 4:00 KB Snatches 24/16kg (alternate arms every 10 reps) 1:00…

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