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 11/08/14

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 11/06/14

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 11/04/14

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


Back Squat 5×5 at 85% 1RM


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


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