CrossFit I35 WOD 11/28/14
Strength
Deadlift
5 @ 75%
3 @ 85%
1 2 95%
Then
21-15-9
Overhead Squats 95/65
Pullups
Buyout
Ring rows or ring to chest pull ups
4 x ME
CrossFit I35 WOD 11/27/14
Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups (this is a long wod. please partner or scale as necessary) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to…
CrossFit I35 WOD 11/26/14
Strength
Bench Press
5 @ 75%
3 @ 85%
1 @ 95%
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
Every Minute on the Minute for 10 Minutes:
12 seconds ME of knees to elbows.
4 x 12 triceps extensions
CrossFit I35 WOD 11/25/14
Strength/Skill Every Minute on the Minute for 10 Minutes 3 Position Squat Clean + 1 Split Jerk, 80% 1RM Then CrossFit Games Open 13.4 As many reps in 7 mins as you can of: 3 Clean & Jerks, 135/95 lbs 3 Toes To Bars 6 Clean & Jerks, 135/95 lbs 6 Toes To Bars 9…
CrossFit I35 WOD 11/24/14
Strength
Squat
5 @ 75
3 @ 85
1 @ 95
Then
15 Power Snatches, 95/65 lbs
15 Handstand Push-ups
10 Power Snatches, 95/65 lbs
10 Handstand Push-ups
5 Power Snatches, 95/65 lbs
5 Handstand Push-ups
15 Handstand Push-ups
10 Power Snatches, 95/65 lbs
10 Handstand Push-ups
5 Power Snatches, 95/65 lbs
5 Handstand Push-ups
(Rx+ Strict HSPU)
Buyout
4 x 15 Straight Leg GHD
Handstand Holds
Inverted hollow body from rings
Handstand Holds
Inverted hollow body from rings
CrossFit I35 WOD 11/22/14
Press
3 @ 70%
3 @ 80%
3 % 90%
Then
Jackie
1000 Meter Row
50 Thrusters 45/35
30 Pullups
Buyout
Ring to chest pull ups or ring rows 4 set of ME
CrossFit I35 WOD 11/21/14
Strength
Deadlift
3 @ 70%
3 @ 80%
3 @ 90%
Then
Isabel
30 Snatches 135/95lbs
Buyout
Deficit snatch grip deadlifts 4 x 15
CrossFit I35 WOD 11/20/14
Strength/Skill Every minute on the minute for 10 minutes: 3 High Hang Power Cleans, 75% 1RM Then: 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups 7 Power Cleans, 135/95 lbs 4 Handstand Push-ups 6 Power Cleans, 135/95 lbs 5…
CrossFit I35 WOD 11/19/14
Strength
Bench Press
3 @ 70%
3 @ 80%
3 @ 90%
Then:
3 rounds for time of:
10 Weighted Box Step-ups, 24/16 kgs
10 Ring Dips
10 Toes-to-bars
Buyout
4 x 12 Tricep Presses
CrossFit I35 WOD 11/18/14
Strength/Skill
Jerk 12×1 at 70% 1RM
Then:
For time:
15 Clean & Jerks, 70% 1RM
— then —
100 Double Unders
— then —
15 Clean & Jerks, 70% 1RM
Buyout
4 x 15 Straight leg deadlift