5/26/14 Murph

Happy Memorial Day CrossFit I35 is once again proud to honor America’s heroes this Memorial Day Monday May 26th at 9:00am.  Today we specifically honor Navy Seal Lieutenant Michael Murphy recipient of  The Silver Star, Purple Heart, Combat Action Ribbon and the Afghanistan Campaign Medal. This is also bring a friend day all they need to do is fill…

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WOD 5/22/14

Every 1 min for 10 mins: 3 Clean Pulls, 90% 1RM Use 90% of Clean weight and work to keep the bar straight through the pop and shrug. Then: 5 rounds for time of: 10 Power Snatches, 115/85 lbs Run, 200 m Buyout Handstand Shifts.  Start with face to wall then shift weight.  Once you…

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WOD 5/21/14

Back Squat (High Bar) 5×1 at 80% 1RM Our one rep max is on Friday so 80% means 80% of what your max WAS going into the cycle not what you believe it to be now.  And yes I realize some of you last Friday did sets of 3 with more than your old max.…

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WOD 5/19/14

Dynamic Effort Lower Body Just a little speed work prior to our max squat on Friday Back Squat (High Bar) 6×4 at 60% 1RM Banded deadlift 7 x 1 @ 50% Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 25 AbMat Sit-ups 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24 lbs…

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WOD 5/17/14

Last Day of Squat Cycle Back Squat (High Bar) 10×3 at 85% 1RM add 15 to 25 pounds to weights lifted first week. We will have a deload week next week and a max effort squat on Friday May 25. Then: Tag Team Swings Working in teams of 2 do the following for time 500…

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5/16/14

Back Squat (High Bar) 8×4 at 80% 1RM Add 15-25 pounds to last weeks result Then Run, 200 m 15 Power Cleans, 155/115 lbs 20 Med Ball Sit Ups, 20/14 lbs 10 Strict Pull-ups Run, 200 m 10 Strict Pull-ups 20 Sit-up (medicine ball)s, 20/14 lbs 15 Power Cleans, 155/115 lbs Run, 200 m Buyout…

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WOD 5/15/14

Every 1 min for 10 minutes do:
2 Power Snatches, 70% 1RM
1 Overhead Squat, 70% 1RM

Then:

5 rounds for time of:
10 Wall Climbs
10 Toes-to-bars
Box Jump, 24 in

And yes I know we did toe 2 bars 2 days ago.

Buyout

4×20 GHD situps