CrossFit I35 WOD 2/4/2015

Strength/Skill

Every 2 Minutes for 10 Minutes

Every 1:30 for 6:00-

3 Unbroken Touch and Go Snatches (full – from floor) – begin at 70% of 1RM Snatch and add load with each set

Then

21-18-15-12-9-6-3 reps, for time of:
Box Jump, 24/20 in
Knees To Elbow

Buyout

4 x ME Handstand holds

 

 

CrossFit I35 WOD 2/3/2015

Strength Bench Press 10 x 3 Use 60-70% weight.  Goal is to continue to move the bar fast rather than to challenge absolute strength. Then Power Elizabeth 21-15-9 reps, for time of: Power Clean, 60 kg Ring Dips Buyout 4 x  12 Triceps Extensions 2 x 1000m row Row easy for 1 minute between 1000m…

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CrossFit I35 WOD 2/1/2015

Strength

Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
Rest no more than 90 seconds between sets

Then

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

Buyout

Row 4 x 500.
Row an easy minute between 500m pieces.

CrossFit I35 WOD 1/31/15

DT In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105…

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CrossFit I35 WOD 1/29/15

Strength/Skill Every Minute on the Minute for 7 Minutes 3 Squat Clean Thrusters Start at 50% and increase weight 5-20 pounds a set until you can’t complete 3 reps then drop weight until you can. Then 4 rounds for time of: 7 Squat Cleans, 75% 1RM 14 Burpee (Bar Facing)s 1 Gasser Rest 1 minute…

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CrossFit I35 WOD 1/27/15

Strength Every Minute on the minute for 10 minutes 2 Power Snatch then 3 overhead squats @ 50%* * add 5 to 10 lbs each set until you can’t complete the set then drop weight until you still can. Then Complete as many rounds as possible in 15 mins of: 10 Overhead Squats, 95/65 lbs 10…

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