CrossFit I35 WOD 11/18/14
Strength/Skill
Jerk 12×1 at 70% 1RM
Then:
For time:
15 Clean & Jerks, 70% 1RM
— then —
100 Double Unders
— then —
15 Clean & Jerks, 70% 1RM
Buyout
4 x 15 Straight leg deadlift
CrossFit I35 WOD 11/17/13
Only 20 days until the CrossFit I35 Winter Ice Storm. Will you be ready? Strength: Squat 3 @ 70% 3@ 80% 3% 90% Then: 21-18-15-9-6 reps, for time of: Pistols Chest-to-bar Pull-up Buyout Ring rows or Ring to Chest Pullups 4 sets of maximum effort. Pause 1 second at the top. When you can no…
CrossFit I35 WOD 11/15/13
Strength Press 5 @ 65% 5 @ 75% 5 @ 85% Then Three Wise Men OUR GOAL TO RAISE FUNDS AND AWARENESS TO COMBAT SUICIDE AMONG OUR NATION’S HEROES. Suicide among combat veterans is a major tragedy facing our military community and society today. And, it is one of the most unknown tragedies. The THREE…
CrossFit I35 WOD 11/14/13
Strength:
Deadlift
5 @ 65%
5 @ 75%
5 @ 85%
Then:
3 rounds for time of:
10 Turkish Get Ups, 24/16 kgs
15 Toes-to-bars
20 Push-ups
50 Double Unders
Buyout
10 x 10 Russian Kettlebell Swings with biggest bells possible
CrossFit I35 WOD 11/13/14
Strength/Skill
Every Minute on the Minute for 10 Minutes do the following:
3 Snatch Pulls, 90% 1RM
Then:
Complete as many rounds as possible in 15 mins of:
10 Hang Squat Snatches, 95/65 lbs
10 Box Jumps, 24/20 in
Buyout
4 x 12 Bent over rows
Kettlebell Class 11/13/14
Warmup: Farmer’s Carries Racked Carries OH Carries Strength – 3x: 1L/1R Heavy Press 2L/2R Medium Press 3L/3R Medium Press Rest Repeat for Squat & Row Conditioning – 10x: 1 Swing, 1 High Pull, 1 Snatch L – Repeat R 2 Swings, 2 High Pulls, 2 Snatches L – Repeat R 3 Swings, 3 High Pulls,…
CrossFit I35 WOD 11/12/14
Strength
Bench Press
5 @ 65%
5 @ 75%
5 @ 85%
Then:
The Chief
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats Rest
1 min between each cycle.
Buyout
4 x 15 Triceps Extensions
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…
Kettlebell Class 11/11/14
Warmup:
- 2 Armbars each side
- 2 TGUs each side
- 2 Prying Goblet Squats
Strength – 2x :40 work / :20 rest:
- SLDL/Row L
- SLDL/Row R
- Press L
- Press R
- Goblet Squat
- Pushup
- Russian Twist
- Hip Bridge
Conditioning – 8x:
- 20 Swings
- 20 Double Unders
CrossFit I35 WOD 11/10/14
Strength
Squat
After warmup 3 working sets of 5 at:
65, 75 and 85%
Then:
Complete as many rounds as possible in 12 mins of:
30 Double Unders
15 Burpees
Buyout:
4 x 15 banded straight leg GHD