CrossFit I35 WOD 7/6/15

Strengthcrossfit-kettlebell-swings

Squat 8 x 8
Work to as heavy as possible for 8 reps but all 8 sets must be completed in 20 minutes.

Then

5 rounds for time of:
50 Double Unders
20 Squats, 115/85 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg

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4 x 15 Straight Leg GHD

CrossFit I35 WOD 7/4/15

The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues…

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CrossFit I35 WOD 7/3/15

GRANITE GAMES QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in Sponsored By:   SCORECARD DOWNLOAD RECOVERY…

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CrossFit I35 WOD 7/1/15

Strength

Bench Press 5 x 5
Work as heavy as possible up to a 5 rep max effort

Then

For time:
Run, 400 m
20 Thrusters, 115/85 lbs
20 Toes-to-bars
Run, 400 m
20 Toes-to-bars
20 Thrusters, 115/85 lbs
Run, 400 m

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4 x 12 Triceps
100 Banded Triceps Extensions

CrossFit I35 WOD 6/30/15

Skill

Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s, 60% 1RM
10 Burpee (Bar Facing)s

Then

Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpee Box Jump Overs, 30/24 in
10 Handstand Push-ups

 

Then

Back Squat
5×5 at 75% 1RM

CrossFit I35 WOD 6/29/15

Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Clean & Jerks, 50% 1RM Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs Then 50 Wallballs 20/14 Begin exactly 5 minutes after the first wod and perform 3 burpees…

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CrossFit I35 WOD 6/25/15

Strength/Skill

Every Minute on the Minute for 10 Minutes:
1 Snatch, 60% 1RM*
*Drill snap, explosiveness and accuracy.  There are 2 max effort snatches in Granite Games 15.2 Friday.
Then
21-15-9 reps, for time of:
Push Press, 95/65 lbs
Box Jump, 24/20 in
Buyout
Get ready for Granite Games 15.2