CrossFit I35 WOD 2/24/17

Open Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes Variations Rx’d: (Ages 16-54)…

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CrossFit I35 WOD 2/22/17

Strength/Skill Every 1 min for 10 mins, alternating between: :30 Ring Dips :30 Handstand Push-up Then Every 1 min for 12 mins, alternating between: 8 Thrusters, 95/65 lbs 8 Chest-to-bar Pull-ups* *Rx+ = 6 C2B and 2 Bar Muscle Ups.  As with the thrusters and either of the pullup bar options if you aren’t finished in the 60 seconds…

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CrossFit I35 WOD 2/21/17

Strength/Skill

8 x 5 Squat @ 70%

Then
10 rounds for time of:
7 Deadlifts, 185/125 lbs (or 70% whichever is LESS)
11 Box Jump Overs, 24/20 in
Rest, 30 secs

Buyout

RDL 4 x 8 @ 30% of max deadlift

Bent over rows 5 x 5 @ 70% of power clean

CrossFit I35 WOD 2/20/17

Strength/Skill Alternating Every Other Minute for 10 Minutes 1 Squat Clean and Split Jerk @70% 10 Toe to bars (scale to 40 second amrap if needed) Then For time: 15 Chest to Bar Pullups 15 Hang Power Cleans, @ 70@ 1 RM* 50 Double Unders 12 Chest to Bar Pullups 12 Hang Power Cleans, @…

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CrossFit I35 WOD 2/18/17

Lumberjack 20

For time: 20 Deadlifts, 275/185
Run, 400 m
20 Kettlebell Swings, 24/16
Run, 400 m
20 Overhead Squats, 115/85
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
Run, 400 m

CrossFit I35 WOD 2/17/17

Strength/Skill 5 x 3 Squat Then Complete as many rounds as possible in 15 mins of: 10 Dumbbell Squat Snatch (Right Arm), 50/35 10 Dumbbell Overhead Lunges (Right Arm)s, 50/35 10 Toes-to-bars 10 Dumbbell Squat Snatch (Left Arm), 50/35 10 Dumbbell Overhead Lunges (Left Arm), 50/35 10 Burpees Buyout 4 x 400 Meter Sprint Rest Exactly…

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CrossFit I35 WOD 2/16/17

Strength/Skill Alternating Every Other Minute for 12 Minutes 3 touch and go clusters 8 Bar Facing burpees (12 Rx+) Then KettleFran 21/15/9 Double Kettlebell Thrusters 16/12kg* Pullups *Kettlebells must be kept in a racked position and not rested on the shoulders.  If you can’t lock them out completely demonstrating what kettlebell lifters call “fixation” overhead…

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CrossFit I35 WOD 2/14/17

Strength/Skill Every 2:00 for 10 mins do: 1 Power Clean 1 Push Jerk 1 Squat Clean (Touch & Go) 1 Jerk Then For time with absolute 20 minute time limit: 10 Snatches, 95/65 lbs 30 Double Unders 10 Snatches, 95/65 lbs 30 Double Unders Rest, 1 min 10 Snatches, 135/95 lbs 30 Double Unders 10…

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