CrossFit I35 WOD 12/9/14

Strength/Skill Every 2 mins for 12 mins do: 3 Power Cleans, 70% 1RM 3 Front Squats, 70% 1RM 3 Jerks, 70% 1RM Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12 Toes-to-bars 9 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 15…

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CrossFit I35 WOD 12/8/14

Strength Squat 4×12 * * This should be a total gut check.  If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light.  Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…

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CrossFit I35 WOD 12/1/14

The Winter Ice Storm starts this Saturday the 6th.  This week is written as a deload cycle for a weekend competition.   If you aren’t signed up for the competition this week also builds to a snatch and clean and jerk max on Friday.  Be prepared either way. Strength Front Squat 5×5 at 60% 1RM…

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CrossFit I35 WOD 11/29/14

Strength Press 5 @ 75% 3 @ 85% 1 @ 95% Then: Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 16/12 kg 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders Buyout 2,000m Row Rx+…

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