CrossFit I35 WOD 3/5/15

Strength/Skill Every 1 min for 10 mins: 3 Power Cleans, 50% 1RM* *If doing 15.2 tomorrow go light and work on speed and moving under the bar.  If not go heavy as possible Then 5 rounds for time of: 3 Power Cleans, 135/95 lbs 10 Box Jumps, 24/20 in Buyout Mobilize for 15.2.  If not…

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CrossFit I35 WOD 3/4/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 1 Three Position Power Clean, 60% 1RM * 15 Jump Squats *Add 5-20 pounds per set until the power clean becomes a squat clean Then 5 rounds for time of*: Thruster, 105/70 lbs, 30 secs Rest 30 secs Double Under, 30 secs Rest 30 secs *Do…

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CrossFit I35 WOD 3/3/2015

Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch (Touch & Go)s, 60% 1RM* 10 Burpee (Bar Facing)s *Increase weight every set until the power snatches become squat snatches.  We’re strong but need to become fearless moving under heavy weight while fatigued. Then Complete as many rounds as possible in 12 mins…

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CrossFit I35 WOD 3/2/15

Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Cleans & Split Jerks, start at 50% and increase 5% each set until bar is loaded to 80% on the last set Coaches note:  Overall we are getting super strong which gives me huge warm fuzzies especially after all the pr’s from 15.1a however…

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CrossFit I35 WOD 2/26/15

Today is a deload for tomorrows open.  Are you ready for 15.1?

Strength/Skill

Every Minute on the Minute for 10 Minutes

1 Hang Squat Clean & Jerk, 60% 1RM

Then

5 rounds for time of:
1 Gasser
3 Power Clean & Jerks, 135/95 lbs

Buyout

Mobilize for whatever 15.1 brings us

CrossFit I35 WOD 2/25/15

Strength Bench Press 5 x 5 Then Every 1 min for 20 mins, alternating between: Row, 200 m 15 Kettlebell Swing (American)s, 24/16 kg 10 Thrusters, 115/75 lbs 30 Double Unders 10 Chest-to-bar Pull-ups Buyout 4 x ME Ring to Chest Strict pullups If you’ve signed up for the open head home.  Tomorrow is a…

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CrossFit I35 WOD 2/24/15

Strength/Skill

Every 1 min for 14 mins, alternating between:
3 Three Position Squat Snatches, 60% 1RM
10 Ring Dips

Then

3 rounds for time of:
10 Overhead Squats, 135/95 lbs
50 Double Unders
Then
Every 1 min for 10 mins, alternating between:
Max Effort Toe to Bars
Max Effort Handstand Pushups

CrossFit I35 WOD 2/23/15

The Open Starts Thursday February 26th! Strength Squat 5 x 5 @ 70% Then CrossFit Games Open 14.3 As many reps in 8 mins as you can of: 10 Deadlifts, 135/95 lbs 15 Box Jumps, 24/20 in 15 Deadlifts, 185/135 lbs 15 Box Jumps, 24/20 in 20 Deadlifts, 225/155 lbs 15 Box Jumps, 24/20 in…

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