CrossFit I35 WOD 11/30/16

Strength Take 20 Minutes to determine a 1 Rep Max Effort in the following Bench Press Please use spotters.  Uneven lockouts, butt off the bench and feet breaking contact with the floor are failed lifts. Then 7 OHS 135/95# 21 Box Jump 30/24 14 OHS 135/95# 21 Box Jump 30/24 21 OHS 135/95# 21 Box…

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CrossFit I35 WOD 11/28/16

Becca Swanson – Squat, 843 lbs Max Effort Week Take 20 Minutes to determine a 1 Rep Max Effort in the following Back Squat Please use spotters and don’t cut depth.  Remember that if you have to ask it probably wasn’t deep enough and not a good lift. Then 1) For time: 30 Burpee Box…

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CrossFit I35 WOD 11/25/16

Strength Wendler Deadlift Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 1) :30 ME Thrusters 95/65# 2) :30 ME Pull-ups 3) :30 ME Strict HSPU (regionals standard) (scale to regular pushups) 4) :30 ME Power Cleans 135/95# 5) 1:00 ME Wall Balls 20/14# (12’/10′) (scale weight before height) Rest 30…

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CrossFit I35 WOD 11/23/16

Strength Wendler Bench Press Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Then 3 rounds for time with an absolute 10 minute time cap: 4 muscle-ups (or C2B Pullups) 7 handstand push-ups (or scaled to regular pushups) 20 kettlebell snatches 24/16kg When the clock hits 14 minutes do the following. Burpee…

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CrossFit I35 WOD 11/21/16

Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% AMRAP @ 90% Remember max efforts in all powerlifts next week.  So 90% means 90%.  Please we want big lifts next week not this week. Then 21 Thrusters 95/65# 21 Pullups 15 Thrusters 135/95# 15 C2B Pullups 9 Thrusters 155/115# 9 Bar Muscle-Ups…

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CrossFit I35 WOD 11/19/16

Strength Wendler Press Cycle 5 @ 65% 5 @ 75% AMRAP @ 85% Then LEGS ALMIGHTY Alexsis’ 35 Farewell/Birthday WOD It’s time to make this our biggest Saturday morning class this year and wish Alexsis the best as she moves on from her CrossFit home of over 3 years.  Bring a friend and we won’t say…

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