CrossFit I35 WOD 3/23/16

Strength/Skill16.5 announcement

Every 2 Minutes for 10 Minutes

3 touch and go snatch.  Work to a 3 rep max.  Power snatch ok but not with pressouts

Then

5 rounds of:

8 Thrusters 115/75#
4 Muscle-Ups
400 Meter Run

Rest 1:00 after each round

Buyout

5 x 5 Strict pullups.  Add weight and work to 5 rep max

CrossFit I35 WOD 3/22/16

Strength/Skill Every 30 Seconds for 7 Minutes 1 Squat Snatch.  Start at 80% add weight up to 90% but drop weight after any miss.  Press outs are considered misses. Then 3 OHS 115/75# 7 Box Jump Overs 24/20″ 6 OHS 115/75# 7 Box Jump Overs 24/20″ 9 OHS 115/75# 7 Box Jump Overs 24/20″ 12…

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CrossFit I35 WOD 3/21/16

Its Spring Skill/Strength Every Minute on the Minute for 12 Minutes Alternating Between 3 Power Cleans + 1 Jerk* 10 Squat Jumps * No touch and go and no pressouts.  Set up on every rep.  Start at 60% and work up as heavy as possible without misses.   Then The Chief For 5 cycles: AMRAP…

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CrossFit I35 WOD 3/19/16

Superhero Partner WOD Complete as Many Rounds as Possible in 20 Minutes. Partner 1 performs: 5 burpees 10 box jumps (24″/20) 15 air squats 1 Clean and Jerk (135#/95) Partner 2: rests Partners will switch and complete the following while adding one rep onto the clean and jerks every round. One round is completed when…

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CrossFit I35 WOD 3/18/16

WORKOUT 16.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Notes Prior to starting this workout each athlete will…

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CrossFit I35 WOD 3/17/16

Strength/Skill Every 2 Minutes for 10 minutes 3 T&G Power Clean & Push Jerks* *Go heavy but like yesterday no press outs on the jerks and remember 16.4 is tomorrow. Then 4 rounds for time of: 5 Pull-ups 5 Ground To Overheads, 115/85 lbs 25 Double Unders Buyout Stretch and Roll anything and everything that…

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CrossFit I35 WOD 3/16/16

Strength/Skill Every 2 Minutes for 10 minutes 3 touch and go power snatches* *No press outs.  If you can’t do the weight without a press out drop weight.   Then 4 rounds for time of: 50 Kettlebell Swing (American), 24/16 kg 25 Box Jumps, 24/20 in Buyout 5 x 3 Snatch Pull from blocks go…

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CrossFit I35 WOD 3/15/16

Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Clean + Jerk, 60% 1RM 12 Burpee Then 100 Double Unders 50 Air Squats 25 Push Press, 95/65 lbs — then — 2 rounds of: 60 Double Unders 30 Air Squats 15 Push Press, 95/65 lbs — then — 3 rounds of: 40…

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CrossFit I35 WOD 3/14/16

Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Snatch Start at 80% and work to 90% on the 9th set and drop back to 80% on the 10th Then 30 Thrusters 95/65# 15 Box Jumps 24/20″ Rest 1:00 20 Thrusters 115/80# 15 Box Jumps 24/20″ Rest 1:00 10 Thrusters 135/95# 15 Box…

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CrossFit I35 WOD 3/12/16

In groups of 2 or 3 perform The Seven.  Perform complete rounds in a you go I go fashion.  ex. Athlete A does 7 HSPU then Athlete B does 7 Thrusters and A does 7 Knees to Elbow until all seven rounds are complete. The Seven A suicide bomber killed seven CIA officers and one Jordanian…

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