CrossFit I35 WOD 8-16-14
STRENGTH/SKILL:
Press
Set 1: 5 @40%
Set 2: 5 @50%
Set 3: 5 @60%
The Blame Ashley Team WOD
In teams of 2
Run 400
100 Pullups
200 Pushups
300 Situps
400 Squats
Run 400 Meters
BUYOUT:
2 x 400 Meter Tire Drag
CrossFit I35 WOD 8-15-14
STRENGTH/SKILL: Deadlifts Set 1: 5 @40% Set 2: 5 @50% Set 3: 5 @60% MAIN WOD: Do 5 Cycles of The Chief with 1 minute of rest bewteen each cycle The Chief: 3 Minute AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Air Squats BUYOUT: 100 Sit Ups 100 Banded Good Mornings The Story…
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CrossFit I35 WOD 8-14-14
STRENGTH/SKILL: Take 15 Minutes to perform 10 sets of 3 squat snatches @50% MAIN WOD: Jeremy 21-15-9 Overhead Squats 95/65 Burpees BUYOUT: 4×1 minute Handstand Holds Wodfather says, “Do them facing the wall or freestanding only.” The Story of Jeremy: On July 6, 2006 3-year-old Jeremy Blonlasz died of an accidental drowning on Ripley Pond…
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CrossFit WOD 8-13-14
STRENGTH/SKILL:
Bench Press:
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM
MAIN WOD:
100 Kettlebell Swings (Russian) 24kg/16kg
30 Thrusters 95lbs/65lbs
50 KB swings
15 Thrusters
BUYOUT:
200 Banded Triceps Push-Downs
CrossFit I35 WOD 8-12-14
STRENGTH/SKILL:
Take 15 Minutes to perform 3 sets of 10 squat cleans @ 50% of 1RM
MAIN WOD:
20 Minute EMOM:
Even Minutes: 3 Power Cleans @60%
Odd Minutes: 10 Bar-Facing Burpees
BUYOUT:
3×20 Straight Leg GHD
CrossFit I35 WOD 8-11-14
STRENGTH/SKILL:
Back Squat (High Bar):
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM
MAIN WOD:
For time, 30-20-10 of:
Single Arm Kettlebell Thrusters 24kg/16kg
Pull Ups
BUYOUT:
4×20 Barbell Bent Over Rows
100 Sit Ups
CrossFit I35 WOD 8-9-14
PARTNER WOD! 100 Hang Cleans 135/50 Lots of Burpees Instructions: Partner A does 10 burpees followed by as many hang cleans as they want to do that round. When Partner A drops the bar, Partner B does 10 burpees followed by as many hang cleans as they want to do. They switch like this back and…
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CrossFit I35 WOD 8-8-14
STRENGTH/SKILL:
Deadlift
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%
MAIN WOD:
15 Minute AMRAP
3 Bar Muscle Ups
10 Hang Squat Cleans 155/115
20 Kettlebell Snatches 24kg/16kg
BUYOUT:
Straight Leg Deadlift 4×20
CrossFit I35 WOD 8-7-14
STRENGTH/SKILL:
EMOM for 10 Minutes:
1 squat clean and split jerk @90% 1RM
MAIN WOD:
CrossFit Games 2014 Final Event:
Double Grace
60 Clean and Jerks 135/95
BUYOUT:
Kettlebell Press (Strict) 4×12 heaviest possible
CrossFit I35 WOD 8-6-14
STRENGTH/SKILL:
Bench Press:
Set 1: 5 reps @75%
Set 2: 3 reps @85%
Set 3: 1 rep @95%
MAIN WOD:
5 RFT:
50 Double Unders
20 Russian Kettlebell Swings 32kg/24kg (rx = heaviest poss.)
10 Ring Dips
BUYOUT:
Lying Dumbbell Triceps Press 4×15
