CrossFit I35 WOD 10/9/14

STRENGTH: 3 sets of 5 reps of Bench Press @80% Rest 90 seconds between each set Weighted Pull Ups 3×5 METCON: Jeremy 21-15-9 Overhead Squats 95/65 Burpees Death by 10 Meters** ** Sprint 10 meters during the 1st minute. Sprint 20 meters in the second minute, 30 meters in the third minute, etc etc. Until…

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CrossFit I35 WOD 10/8/14

STRENGTH: 4 sets of 5 reps of Pause Back Squats Strict 3-second pause at the bottom with minimal pause for breath at the top Rest 90 seconds between each set METCON: 4 Rounds: Max effort reps of Handstand Push Ups Max effort reps of Clean & Jerk (185/125) Rest 1 minute between each set BUYOUT:…

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CrossFit I35 WOD 10/6/14

STRENGTH: 6 sets of 3 reps of pause squats with a strict 3-second pause at the very bottom of the squat Use the heaviest weight possible for each set METCON: 12 Chest to Bar Pull Ups 24 Overhead Squats (115/75) 50 Russian kettlebell swings (32kg/24kg) 24 Overhead Squats (115/75) 12 Chest to Bar Pull Ups…

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CrossFit I35 WOD 10/6/14

Remember the CrossFit total and party is October 24th starting at 5:00 pm.  Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to.  I trust that a little shock and awe will give those of you who aren’t excited about their…

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CrossFit I35 WOD 10/4/14

Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete.  However in order for…

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CrossFit I35 WOD 9/30/14

Strength/Skill

Every Minute on the Minute for 10 minutes

Power Clean + Clean (1+2)  @ 75%

Then:

Run 800m
10 Hang Clean to Thrusters 135/95#
Run 400m
5 Hang Clean to Thrusters 185/125#
Run 800m

Buyout

Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)