CrossFit I35 WOD 1/18/16

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 6th set.  If you miss drop weight.  Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…

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CrossFit I35 WOD 1/16/16

Class is at 8 and the gym is closed at 9 for the David Fleming masterclass Strength/Skill 10X1 Squat Clean & Jerks @ 85% – rest exactly 60 seconds between reps.  Please use the extra racks and share bars with a person of very similar strength to keep rest down to a minimum. Then 50…

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CrossFit I35 WOD 1/15/16

Strength/Skill 10X1 Snatch @ 85% – rest exactly 45 seconds Then 15 Minute AMRAP 15 Row for Calories 15 HSPU (kipping is allowed – open standards from ’15) 15 OHS 115/75# Buyout 4X1:00 ME Double-Unders (the goal is to speed up your tempo and get as many reps as possible in 1:00, not just do…

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CrossFit I35 WOD 1/14/16

Back Squat 4 x 8 work up to 8 rep max Then 15 Squat Clean @60% bodyweight Rest 2 Minutes 12 Squat Clean @80% bodyweight Rest 2 Minutes 9 Squat Clean @100% bodyweight Buyout 4X8 Inchworm + Hollow Hold (3 count hold) – rest 90 sec. Bonus Buyout 20 minute AMRAP of the following: 12…

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CrossFit I35 WOD 1/13/16

Strength/Skill 5X3 T&G Power Cleans + 3 Jerks – work to a max for the complex, rest exactly 90 sec between sets Then 3 rounds of*: 3 Rope Climbs 15′ 15 OHS 135/95# 2 Rope Climbs 15′ 10 Shoulder to Overhead 135/95# *If you complete all 3 rounds in under 10 minutes record your time…

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CrossFit I35 WOD 1/12/16

Strength/Skill 1) Every 2:00 for 12:00 (7 total sets): 3 Position Squat Clean (hang at power position -> hang at knee -> floor) + 1 Jerk (after all three cleans) *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing…

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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