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WOD

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CrossFit I35 WOD 7/18/2014

Strength/Skill: Bench press 3×8 @65% These should be a heavy set for all 8, but not crazy… you should be able to do all 3 sets at the same weight.   MAIN WOD: 3 RFT Buy In: 100 Double Unders 20 Push Ups 10 Box Jumps 30″/24″ 10 Strict Pull Ups 5 Handstand Push Ups…

July 17, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/17/2014

Strength/Skill:

EMOM for 10 Minutes:

1 Clean (squat) & jerk @ 85-90% of your 1 rep max

If you miss a lift, you sit out for the rest of the EMOM. Penalty box!

 

Main WOD:

21-15-9

Split jumps

Russian kettlebell swings (heaviest possible)

 

Buyout:

Banded GHD 3×20

July 16, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/16/2014

Strength/Skill:I35 morning

High Bar Back Squat 5×4 @70%

MAIN WOD:

21-15-9

Thrusters 95/65

Knees to Elbows

Buyout:

Sumo Deadlift 20-20-20-20

July 15, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/15/2014

Strength/Skill:

EMOM 10 Minutes:

3 Reps High Hang Squat Snatch @ 70% of 1 Rep Max

 

MAIN WOD:

EMOM for 16 Minutes:

5 Squat Cleans 165/105

10 burpees

Do squat cleans on the even minutes and burpees on the odd minutes

 

Buyout:

3×20 Deficit Snatch Grip Deadlift

3×20 Straight Leg GHD

July 14, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/14/2014

Strength/Skill:

Back Squat (high bar) 6-6-6-6-6

Heavy as possible each set

MAIN WOD:

5 RFT:

6 Handstand Push Ups

12 Chest to Bar Pull Ups

24 Barbell Lunges 95/65

Buyout:

Band Pull-Aparts 50-50-50-50

July 13, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/12/2014

THIS IS A TEAM WOD! DO IT IN TEAMS OF 2-3!!!

200 double unders

10 Rounds of Cindy

200 Double Unders

10 Rounds of Cindy

200 Double Unders

 

Cindy =

5 Pull Ups

10 Push Ups

15 Air Squats

July 11, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/11/2014

Strength/Skill:

Back Squats 8×4 @ 80% of 1 rep max

Banded Deadlifts 6×1 @ 50% of 1 Rep Max (move FAST, not heavy!)

MAIN WOD:

21-16-12-8

Thrusters 95/65

Pistols (alternating)

Kettlebell Snatches 24kg/16kg

Buyout:

Handstand holds 4 for 30 seconds each

July 10, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/10/2014

Strength/Skill:

Perform the following barbell complex @ 85% of your 1 Rep Max:

3 Power Cleans

3 Front Squats

3 Squat Cleans

1 Split Jerk

MAIN WOD:

CrossFit Games Open 11.5

20 Minute AMRAP:

5 Power Cleans 145/105

10 Toes to Bars

15 Wall Balls 20/14

Buyout:

No buyout today, you earned it!

July 9, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/9/2014

Strength/Skill:

Back Squat 7×5 @75% 1 rep max

MAIN WOD:

10 Minute AMRAP:

10 Russian Kettlebell Swings 32kg/24kg

10 Box Jumps 30″/24″

10 Ring Dips

Buyout:

100 Banded Triceps Pushdowns

July 8, 2014Leave a commentWODBy CrossFit Admin

CrossFit I35 WOD 7/8/2014

Strength/Skill:

Power Snatch 10 sets of 2 (30 seconds rest between each) @ 70% 1 rep max

 

MAIN WOD:

20 Minute AMRAP:

5 Deadlifts 115/75

5 Front Squats 115/75

5 Push Press 115/75

5 Back Squats 115/75

 

Buyout:

Planks – do 3 for 1 minute each with PERFECT hollow body form

July 7, 2014Leave a commentWODBy CrossFit Admin
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