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…

CrossFit I35 WOD 8/27/14

STRENGTH/SKILL: Bench Press 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…

CrossFit I35 WOD 8/23/14

Team Lumberjack 20 Perform in teams of two for time where both athletes complete the run but share the other tasks. 20 Deadlifts 275/185 lbs Run 400 m 20 American Kettlebell Swings 32/24 Run 400 m 20 Overhead Squats 115/85 lbs Run 400 m 20 Burpees Run 400 m 20 Pull Up (Chest To Bar)s Run…

CrossFit WOD 8-22-14

STRENGTH/SKILL: Deadlift Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% For these deadlifts, you should be using a standard grip (pronated… both palms facing back toward you) because this grips translates to all other barbell movements, pull-up bar movements, etc. The alternating powerlifting grip only translates to one thing: deadlifting with…