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…

Kettlebell Class – 11/04/14

Building Shoulder Strength with the barbell:  http://www.huffingtonpost.com/mark-rippetoe/the-overhead-press_b_4550676.html  The barbell and the kettlebell complement each other – work with one, and your press with the other will strengthen.  Check out the link above for a great article on shoulder strength by Mark Rippetoe. Warmup: 2 Arm Bars each side 2 TGUs each side 2 Prying Goblet…

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 11/01/14

Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…

CrossFit I35 WOD 10/30/14

Derrick Johnson (-62kg) cleaning 154kg/339.5lb in an attempt at a new Senior American Record C&J. This occurred just a minute or two after 14 year-old CJ Cummings set a new Junior/Senior American Record with a 153kg lift — breaking LeGrand Sakamaki’s 12+ year-old mark of 152.5kg. Johnson didn’t make the jerk but this shows how…