CrossFit I35 WOD 12/17/14

Strength

Dynamic Effort Strict Press 8×3 at 50% 1RM
Move bar as fast as possible with no leg bend and no more than 90 seconds between sets

Bent Over Barbell Row 12-12-12

Then

10-9-8-7-6-5-4-3-2-1 reps, for time of:
Pull-up
Burpee
Split Jump
Knees To Elbow

Buyout

100 Triceps Pushups

 

CrossFit I35 WOD 12/15/14

Strength

Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
After the pause stand up as powerfully and as athletically as possible

Then

5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders

Buyout

100 Banded Good Mornings

CrossFit I35 WOD 12/9/14

Strength/Skill Every 2 mins for 12 mins do: 3 Power Cleans, 70% 1RM 3 Front Squats, 70% 1RM 3 Jerks, 70% 1RM Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12 Toes-to-bars 9 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 15…

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CrossFit I35 WOD 12/8/14

Strength Squat 4×12 * * This should be a total gut check.  If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light.  Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…

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