CrossFit I35 WOD 11/12/14
Strength
Bench Press
5 @ 65%
5 @ 75%
5 @ 85%
Then:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats Rest
1 min between each cycle.
Buyout
4 x 15 Triceps Extensions
CrossFit I35 WOD 11/11/14
Strength/Skill Every Minute on the minute for 10 minutes: 3 Squat Cleans, 75% 1RM 1 Push Press Then: 15-12-9 reps, for time of: Clean & Jerk, 155/115 lbs Chest-to-bar Pull-ups Buyout: 3 x max reps of ring rows. start with feet on a box at the same level as the bottom of the rings. Rings…
CrossFit I35 WOD 11/10/14
Strength
Squat
After warmup 3 working sets of 5 at:
65, 75 and 85%
Then:
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Burpees
Buyout:
4 x 15 banded straight leg GHD
CrossFit I35 WOD 11/08/14
The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues…
CrossFit I35 WOD 11/07/14
Strength
Romanian Deadlift 5×5
Then
As many rounds as possible in 12 minutes of:
15 Thrusters 115/75
12 Box Jump overs 30/24
9 Chest to bar pullups
Buyout
Straight leg romanian deadlifts 2 x 20
CrossFit I35 WOD 11/06/14
Strength/Skill Every minute on the minute for 10 minutes: 3 touch and go snatches @ 65% Then Randy 75 Snatches* 75/65 *any style is allowed. power, split, muscle or squat Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and…
CrossFit I35 WOD 11/5/14
Strength
Bench Press 5×5 at 85% 1RM
Then:
Elizabeth
21-15-9
Squat Cleans
Ring Dips
Buyout
4×12 Lying Triceps extensions
(it’s bench press day what else?)
CrossFit I35 WOD 11/04/14
Details at GymnasticsWOD Strength/Skill Every 1 min for 10 mins: 3 High Hang Squat Cleans, 70% 1RM Then: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Buyout Strict ring to chest pullups 4xME if you don’t have a strict pullup do the following Ring to…
CrossFit I35 WOD 11/03/14
Strength
Back Squat 5×5 at 85% 1RM
Then
Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in
Buyout
Straight leg GHD 4×15 (use bands)
For 4:00, 0:20 On/0:10 Off Hollow Rocks
For 4:00, 0:20 On/0:10 Off Arch Rocks
CrossFit I35 WOD 11/01/14
Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…