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…

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CrossFit I35 WOD 11/08/14

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 11/06/14

Strength/Skill Every minute on the minute for 10 minutes: 3 touch and go snatches @ 65% Then Randy 75 Snatches* 75/65 *any style is allowed.  power, split, muscle or squat Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and…

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CrossFit I35 WOD 11/04/14

Details at GymnasticsWOD Strength/Skill Every 1 min for 10 mins: 3 High Hang Squat Cleans, 70% 1RM Then: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Buyout Strict ring to chest pullups 4xME if you don’t have a strict pullup do the following Ring to…

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CrossFit I35 WOD 11/03/14

Strength

Back Squat 5×5 at 85% 1RM

Then

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

Buyout

Straight leg GHD 4×15 (use bands)

For 4:00, 0:20 On/0:10 Off Hollow Rocks

For 4:00, 0:20 On/0:10 Off Arch Rocks

CrossFit I35 WOD 11/01/14

Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…

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