CrossFit I35 WOD 3/19/19

Strength/Skillthronesrunning wod

EMOM 9 Minutes

1 Squat Clean and Split Jerk
75% x 3 sets, 80% x 3 sets, 85% x 3 sets

Then

Nancy

5 Rounds for time of
Run, 400 m
15 Overhead Squats, 95/65 lbs

Buyout

4 x 8 Bent over Rows
4 x 8 Good Mornings

CrossFit I35 WOD 3/18/19

Strength/Skill Every 1 min for 12 mins, alternating between: Even Minutes 1 Power Clean + 5 Front Squats Odd Minutes 10 Box Jumps Then 30 Thrusters, 95/65 lbs 15 Box Jumps, 24/20 in Rest, 1 min 20 Thrusters, 115/75 lbs 15 Box Jumps, 24/20 in Rest, 1 min 10 Thrusters, 135/95 lbs 15 Box Jumps,…

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CrossFit I35 WOD 3/16/19

ADAMBROWN 2 rounds for time of: 24 Deadlifts, 295/205 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Bench Press, 195/125 lbs 24 Box Jumps, 24/20 in 24 Wall Balls, 20/14 lbs 24 Cleans, 145/100 lbs Work as an individual or in teams of 2 or even 3. Median beyond the whiteboard…

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CrossFit I35 WOD 1/17/19

Strength/Skill Alternating Every other minute for 12 minutes Even 3 Squat Snatch Odd 30 seconds of toe 2 bars Then 18.3 2 rounds for time of: 100 Double Unders 20 Overhead Squats, 115/80 lbs 100 Double Unders 12 Muscle-ups 100 Double Unders 20 Dumbbell Snatches, 50/35 lbs 100 Double Unders 12 Bar Muscle-ups Total Possible…

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CrossFit I35 WOD 1/16/19

Strength Bench Press 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then 15.1 Complete as many rounds as possible in 9 mins of: 15 Toes-to-bars 10 Deadlifts, 115/75 lbs 5 Snatches, 115/75 lbs…

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CrossFit I35 WOD 1/14/19

Strength/Skill Squat 5 x 5 All sets as heavy as possible. Last week of sets of 5. The goal is to exceed total weight lifted for all 25 reps over last week. Then As Many Rounds As Possible in 15 minutes of the following 60 Double Unders 15 Pull-ups 15 Deadlifts 245/165 Buyout 4 x…

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CrossFit I35 WOD 1/12/19

First Working in teams of 2 Perform as many rounds as possible in 12 minutes of the following: 30 Pull-ups 30 Toe 2 Bars 30 Handstand push-ups 100 Squats Divide work as desired and scale handstand pushups to 15 wall walks Rest Exactly 8 minutes then perform the following with the same partner Team Series…

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CrossFit I35 WOD 1/11/19

Strength/Skill Squat 5 x 5 All sets heavy as possible (Yes Same as Monday) Then 17.1 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in…

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CrossFit I35 WOD 1/10/19

Strength/Skill

Alternating Every other minute for 12 minutes

Even 3 Squat Snatch
Odd 45 seconds of Box Jumps

Then

“Amanda”

9-7-5 of:
Muscle-Ups
Squat Snatch 135/95#

Buyout

4 x ME Strict Pull-ups or Muscle-ups
Use a spotter or if you can do more than 10 add weight

4 x 8 Bent Over Rows

CrossFit I35 WOD 1/9/19

Strength/Skill Bench Press 5 x  All sets heavy as possible Then 12.1 7 Minute AMRAP Burpees This workout begins from the standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Rest Exactly 3 Minutes Then 21-15-9 reps, for…

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