CrossFit I35 WOD 1/19/18

Strength/Skill Squat 5 x 3 use 70% of weight used on Wednesday Then 10:00 Minute AMRAP of the following: 12 Thrusters 115/75 7 Muscle-Ups 9 Thrusters 115/75 5 Muscle-Ups 6 Thrusters 115/75 3 Muscle-Ups If you finish the last set of muscleups go back to the thrusters. Rx are ring muscleups Buyout Squat 5 x…

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CrossFit I35 WOD 1/18/18

Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Bar Facing Burpees 20 Seconds Rest Then 5 rounds for time of: 10 Pullups 6 Power Cleans 185/125# 12 Box Jumps 30/24 Buyout 4 x 5 Deficit Clean Liftoffs (If you’ve ever been told by your coach that your butt…

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CrossFit I35 WOD 1/16/18

Strength/Skill 5 Rounds of 40 Seconds Power Clean @ 60% 20 Seconds Rest 40 Seconds Knee to Elbows 20 Seconds Rest Then With a 20:00 running clock… 1) 12:00 AMRAP of: 30 Double-Unders 15 TTB 15 Clean & Jerks (anyhow) 115/75# 2) With the remainder of the 20:00 clock: Establish a 3 rep ME OHS…

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CrossFit I35 WOD 1/15/18

Monday Strength/Skill 1) 4 x 1:00 Double Unders. Rest 60 seconds between rounds AND 5X1/3 Front Squat / Back Squat After a good warmup, perform 1 front squat as close to front squat max as possible then rack the bar and immediately perform 3 back squats with the same weight. Then 5 rounds of: Row 20 Calories*…

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CrossFit I35 WOD 1/13/18

Benchmark Saturday Power Elizabeth 21-15-9 reps, for time of: Power Clean 135/95 Ring Dips* *Scale to ring pushups or pushups on the deck. No bands on rings Rest 10 Minutes Annie 50-40-30-20-10 reps, for time of: Double Unders AbMat Sit-up Rest 10 Minutes Fran 21-15-9 reps, for time of: Thrusters 95/65 Pullups Absolute 10 minute time limit on each individual benchmark workout.…

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CrossFit I35 WOD 1/12/18

Note: Slight changes to original workout because of snow day on the 11th

Strength/Skill

15 Minutes to establish max effort Snatch.

Then

200 Double-Unders
50 Bar Facing Burpees
50 Snatches 95/65#

Buyout

Squat 5 x 5
Use 70% of heaviest weight used on Wednesday

CrossFit I35 WOD 1/10/18

Strength/Skill Squat 5 x 5 Heaviest possible for all 5 sets Then For time: 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 30 Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 20 C2B Pullups Rest 1:00 30 Wall Balls 20/14# 20 Box Jump Overs 24/20″ 10 Bar Muscleups Buyout Bench…

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CrossFit I35 WOD 1/9/18

Strength/Skill

EMOM for 10:00 Alternating between:
1 power snatch + 5 overhead squats
7 Toes To Bar

Then

10 rounds of:

10 Burpee Box Jumps 24/20″
20 Russian KBS 32/24kg

Buyout
4 x 5-8 Weighted Straight Leg GHD
4 x 5-8 Bent Over Rows @ 60-80% of power clean