CrossFit I35 WOD 12/4/17
Monday
Strength/Skill
Squat 5 x 5 @ 50-60%
Then
3 rounds for time of:
10 Power Cleans, 135/95 lbs
10 Pull-ups
10 Box Jumps, 24/20 in
Buyout
Back Squat (3 sec pause at bottom) 10-10-10
CrossFit I35 WOD 12/2/17 Lift-Off
CrossFit Liftoff Event 1 Max Effort Snatch Event 2 Max Effort Clean and Jerk Event 3 Complete as many rounds as possible in 12 minutes of: 25 pull-ups 50-calorie row 100 overhead squats 50 box jumps 25 pull-ups M 45-lb. barbell and 24-in. box F 45-lb. barbell and 20-in. box Scaled Complete as many rounds…
CrossFit I35 WOD 12/1/17
Strength/Skill Squat 5 x 3 Keep These Light because liftoff is tomorrow. Then 50-40-30-20-10 reps, for time of: American Kettlebell Swings, 24/16kg Sit-ups Note: If you’re doing the liftoff tomorrow scale this workout to Russian Swings, lighter bells or do half the number of reps or all of the above. Listen to your body…
CrossFit I35 WOD 11/30/17
Strength/Skill Every 1:00 for 10:00 1 Squat Snatch Work up to no more than 75% of 1RM Then “Gwen” Clean & Jerk 15-12- and 9 reps Touch and go only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Your score is…
CrossFit I35 WOD 11/29/17
Strength/Skill 10 x 1 Pause Split Jerk Lift bar from rack dip, hold for 3 seconds then jerk. Limit weight to 80% of 1rm and please don’t rush the recovery. Remember front first then back foot second. Then Nasty Girls 3 rounds for time of: 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans,…
CrossFit I35 WOD 11/28/17
Strength/Skill Every 1:00 for 10:00 1 Squat Clean and Split Jerk Work up to no more than 75% of 1RM Then 3 rounds of: :40 ME TTB (keep sets well below failure and go for true max reps) :20 Rest :40 ME Dual DB Thrusters 50/35# :20 Rest :40 ME Burpees :20 Rest :40 ME…
CrossFit I35 WOD 11/27/17
Strength/Skill Front Squat/Back Squat: 4X4/8 @ 75% (of max FS) – rest 2:00 between sets Load bar to 75% of front squat then perform 4 reps. Rack the bar then without rest perform 8 reps back squat. Then For time: 30 Overhead Squats, 115/75 lbs 15 Muscle-ups 20 Overhead Squats, 115/75 lbs 10 Muscle-ups Buyout…
CrossFit I35 WOD 11/25/17
Strength Skill 10:00 ME Pullups With a 30 Double-Under “penalty” every time you come off the bar. Rx+ = Chest to Bar Pullups (Scale to chin to bar soon as you can’t get more than 5 unbroken.) Then With a Partner 17 Min AMRAP of: · 60 total Deadlifts (135 / 95lb) & 200 Dbl…
CrossFit I35 WOD 11/24/17
Strength/Skill Barbell Cycling Workout Power Clean – Unbroken 1) Take 10 minutes to determine an unbroken 13RM Rest 5 minutes then do 2) 2×13 at 90%+ of 13RM Rest 3 minutes between sets. Then CrossFit Games Workout 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean and Jerk (165/110lbs)…
CrossFit I35 WOD 11/23/17 Happy Thanksgiving
“Gobbler” For time: Run, 200 m 100 Double Unders Run, 200 m 100 AbMat Sit-ups Run, 200 m 100 Pull-ups Run, 200 m 100 Wall Balls, 20/14 lbs Run, 200 m 100 Burpees Run, 200 m 100 Kettlebell Snatches, 24/16 kg* Run, 200 m Plank Hold, 1:40 Run, 200 m 100 Knees To Elbows with…