WOD’s

CrossFit I35 WOD 2/13/16

Team Linda Choose a partner and take the average bodyweight between partners and use that to determine Rx weights.  Perform all movements in a you go I go fashion of all unbroken sets.  An unbroken set can be 10 in a row or one at a time.  If you choose to scale pick a percentage…

CrossFit I35 WOD 2/11/16

Strength Squat 5 x 5 (heavy but not crushing should have 3 or 4 more in the tank on the heaviest set) Then 4 RFT: Overhead Squats and Box Jumps 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Thursday Capacity 3 rounds with HR @ 140-150BPM of: 4:00…

CrossFit I35 WOD 2/10/16

Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch @ 80% of max for the complex.  Same as last week but please use only 80% of last week’s max.  Remember it’s a deload week even though the benchmarks the last 2 days might say otherwise Then With a 16:00…

CrossFit I35 WOD 2/9/16

Strength/Skill Every 1:00 for 7:00: 3 Position Squat Clean and Jerk @ 80% of max for the complex from last week.  One Jerk for every clean Then “Strict Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU* *kipping hspu aren’t a scale for this one.  Do some version of an HSPU that you can do strict Buyout…

CrossFit I35 WOD 2/8/16

Strength/Skill Every 1:00 for 7:00: 3 Position Squat Snatch @ 80% of max for the complex.  You should know what this is by looking at your training diary from last week.  If you don’t have a diary and aren’t yet keeping track of your workouts ask us about Beyond The Whiteboard.  It’s awesome. Fran  …

CrossFit I35 Gymnasty WOD 2/7/16

CrossFit I35 WOD 2/6/16

Strength/Skill 10X1 Clean & Jerks @ 85% – rest exactly 40 seconds Then Alternating EMOM for 30:00- 0:00-7:00 Even Minute: 7 Clean & Jerks (anyhow) 135/95# Odd Minute: 5 Muscle-Ups 10:00-17:00 Even Minute: 5 Clean & Jerks (anyhow) 185/125# Odd Minute: 4 Muscle-Ups 20:00-27:00 Even Minute: 3 Clean & Jerks (anyhow) 225/145# Odd Minute: 3…

CrossFit I35 WOD 2/5/16

Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Then With a 12:00 cap… For time: 4 HSPU 8 Deadlifts 135/95# 4 HSPU 8 Deadlifts 135/95# 16 Box Jump Overs 24/20″ *no step ups please unless you have to for scaling purposes. 8 HSPU 8 Deadlifts 185/125# 8 HSPU 8 Deadlifts 185/125# 16 Box…