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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CrossFit I35 WOD 11/27/14

Blake 4 rounds for time of: Overhead Walking Lunge With Plate, 45/25 lbs, 100 ft 30 Box Jumps, 24/20 in 20 Wall Balls, 20/14 lbs 10 Handstand Push Ups (this is a long wod.  please partner or scale as necessary) U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to…

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CrossFit I35 WOD 11/26/14

Strength

Bench Press
5 @ 75%
3 @ 85%
1 @ 95%

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

Every Minute on the Minute for 10 Minutes:
12 seconds ME of knees to elbows.

4 x 12 triceps extensions

CrossFit I35 WOD 11/24/14

Strength

Squat
5 @ 75
3 @ 85
1 @ 95

Then

15 Power Snatches, 95/65 lbs
15 Handstand Push-ups
10 Power Snatches, 95/65 lbs
10 Handstand Push-ups
5 Power Snatches, 95/65 lbs
5 Handstand Push-ups
(Rx+ Strict HSPU)
Buyout
4 x 15 Straight Leg GHD
Handstand Holds
Inverted hollow body from rings

CrossFit I35 WOD 11/20/14

Strength/Skill Every minute on the minute for 10 minutes: 3 High Hang Power Cleans, 75% 1RM Then: 10 Power Cleans, 135/95 lbs 1 Handstand Push-up 9 Power Cleans, 135/95 lbs 2 Handstand Push-ups 8 Power Cleans, 135/95 lbs 3 Handstand Push-ups 7 Power Cleans, 135/95 lbs 4 Handstand Push-ups 6 Power Cleans, 135/95 lbs 5…

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