CrossFit I35 WOD 12/8/17
Strength/Skill
Romanian Deadlifts 5 x 5 @ 50-60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
Go for a run or a row and make it long and easy
CrossFit I35 WOD 12/7/17
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Snatches, 60% 1RM 12 Split Jumps Then 15-12-9-6-3 reps, for time of: Power Clean, 135/95 lbs Bar-facing burpee Buyout 4 x 5-8 Weighted Straight Leg GHD 4 x 5-8 Bent Over Rows @ 40-60% of power clean (Yes same as Tuesday. We need these.…
CrossFit I35 WOD 12/6/17
Strength/Skill Lynne 5 rounds for max reps of: Max rep Bench Press, 1x bodyweight Max rep Pull-ups This workout has no official time limit, however, go straight from the bench presses to the pull-ups and rest no more than 2 minutes between rounds. The score is the total number of reps between all 5 rounds.…
CrossFit I35 WOD 12/5/17
Strength/Skill Every 1 min for 12 mins, alternating between: 3 Power Clean & Jerks, 60% 1RM 8 Bar Facing Burpees Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 115/75 lbs 10 Kettlebell Snatches, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg Buyout 4 x 5-8 Weighted Straight Leg GHD…
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…