CrossFit I35 WOD 11/30/15

This week is the final push towards the Winter Ice Storm this Friday.  The workouts are pointing toward that event wether you’re competing or not.  I know a lot of you will be doing extra workouts for the storm but don’t ignore the programs for the gym this week.  We are still in a training…

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CrossFit I35 WOD 11/25/15

Strength

Bench Press 12-12-12-12

Use the heaviest weight you can for each set.
Rest as needed between sets.

Then

15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up

Buyout

4 x 100 banded triceps

CrossFit I35 WOD 11/24/15

Strength/Skill Every 1 min for 10 mins do: 1 3 Position Squat Clean + 1 Split Jerks, 80% 1RM* *Trainer’s note. We need people to move to the idea that the word Clean in a strength session means squat unless specified power. For now I said squat. Also Jerk means split unless the person’s preferred…

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CrossFit I35 WOD 11/21/15

Strength/Skill Every 1 min for 12 mins, alternating between: 1 3 Position Clean 10 Burpee (Bar Facing)s Then 15 Chest-to-bar Pull-ups 1 Squat Clean, 135/95 lbs 1 Squat Clean, 155/105 lbs 1 Squat Clean, 185/115 lbs 1 Squat Clean, 225/125 lbs 1 Squat Clean, 245/145 lbs Set up 5 preloaded bars and stagger start times.…

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CrossFit I35 WOD 11/20/15

Strength Back Squat 1-10-1-20-1-30 Use the heaviest weight you can for each set. Rest as needed between sets.  Take your time.  We will allow 25 minutes to complete this squat sequence.  Warm up well before the first single. (Don’t you love main site workouts?) Then Death by 10 Meters Buyout 4 x 10 Straight Leg…

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CrossFit I35 WOD 11/19/15

Strength/Skill Every 2 mins for 14 mins. Perform the following as a complex 2 snatch lifoffs 2 snatch pull 1 Squat Snatch Add weight every set until at or close to max for the complex. No misses. You are highly encouraged to wear straps Then Hope 3 rounds, 1 min per station, of: Burpee Power…

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