CrossFit I35 WOD 12/8/14

Strength Squat 4×12 * * This should be a total gut check.  If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light.  Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…

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CrossFit I35 WOD 12/1/14

The Winter Ice Storm starts this Saturday the 6th.  This week is written as a deload cycle for a weekend competition.   If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday.  Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…

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CrossFit I35 WOD 11/29/14

Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…

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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…

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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