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…

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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…

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CrossFit WOD 8-21-14

STRENGTH/SKILL:

EMOM for 10 Minutes:
Clean Pull with Shrug @100%

METCON:

4RFT:
5 Hang Cleans 185/125
15 burpees
Rest for 1 minute

BUYOUT:

4×10 Deficit Deadlifts with Clean Grip
Use 45lbs plates as your platform for the deficit height

CrossFit I35 WOD 8-20-14

STRENGTH/SKILL: Bench Press Set 1: 5 @65% Set 2: 5 @75% Set 3: 5 @85% METCON: 2 RFT: 9 Strict Ring Pull-Ups 25 Toes to Bars 25 Wall Balls 20lbs/14lbs (If scaling, use a bar instead of rings for the pull ups. BANDED PULL-UPS MUST BE STRICT. THERE IS NO KIPPING ON BANDED PULL-UPS) BUYOUT:…

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CrossFit I35 WOD 8-14-14

STRENGTH/SKILL: Take 15 Minutes to perform 10 sets of 3 squat snatches @50% MAIN WOD: Jeremy 21-15-9 Overhead Squats 95/65 Burpees BUYOUT: 4×1 minute Handstand Holds Wodfather says, “Do them facing the wall or freestanding only.” The Story of Jeremy: On July 6, 2006 3-year-old Jeremy Blonlasz died of an accidental drowning on Ripley Pond…

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CrossFit WOD 8-13-14

STRENGTH/SKILL:

Bench Press:
Set 1: 5 reps @40% 1RM
Set 2: 5 reps @50% 1RM
Set 3: 5 reps @60% 1RM

MAIN WOD:

100 Kettlebell Swings (Russian) 24kg/16kg
30 Thrusters 95lbs/65lbs
50 KB swings
15 Thrusters

BUYOUT:

200 Banded Triceps Push-Downs