CIA Memorial Wall

CrossFit I35 WOD 8/30

Strength Press 3 @ 70%, 3 @ 80%, 3 @ 90% “The Seven” Perform the following as a team of 2. 7 rounds for time of: 7 Handstand Push Ups 7 Thrusters, 135/95 lbs 7 Knees To Elbows 7 Deadlifts, 245/175 lbs 7 Burpees 7 American Kettlebell Swings 32/24 7 Pull-ups A suicide bomber killed seven…

CrossFit I35 WOD 8/29/14

STRENGTH/SKILL: Deadlift Wendler 3×3 1st Set: 3×70% 2nd Set: 3×80% 3rd Set: AMRepsAP @90% (should be able to get 3+, but if you’re getting over 5, you are going too light on your estimates. Also, do NOT go to failure. “As many reps as possible” in this context means still having one rep in the tank)…

CrossFit I35 WOD 8/28/14

STRENGTH/SKILL: EMOM for 10 Minutes: 1 Squat Clean and Split Jerk @90% METCON: 800 meter (1/2 mile) run 50 burpee pull ups 800 meter (1/2 mile) run **If you run on the road (be careful!), go to the intersection of Goodman St and back for 1/2 mile. BUYOUT: 3×20 Straight Leg GHD’s with bands 100…