CrossFit I35 WOD 10/6/14

Remember the CrossFit total and party is October 24th starting at 5:00 pm.  Food drink and karaoke to follow lifting. The workouts will be different and work different lifts on different days then you are used to.  I trust that a little shock and awe will give those of you who aren’t excited about their…

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CrossFit I35 WOD 10/4/14

Press 5 @ 75% 3 @ 85% 1+ @ 95% Then working in teams of one male and one female perform the following: 100 Back Squats 95/65 50 Shoulder To Overheads 95/65 100 Front Squats 95/65 50 Pull-ups 100 Overhead Squats 95/65 Reps are to be split evenly between the male and female athlete.  However in order for…

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CrossFit I35 WOD 10/3/14

STRENGTH: Deadlifts: Set #1: 5 reps @75% Set #2: 3 reps @85% Set #3: 1 rep @95% 3rd set is really as many reps as you can do at that weight. If you can crank out more than 3, you have underestimated your strength and you need to adjust your weights for the next cycle.…

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CrossFit I35 WOD 9/30/14

Strength/Skill

Every Minute on the Minute for 10 minutes

Power Clean + Clean (1+2)  @ 75%

Then:

Run 800m
10 Hang Clean to Thrusters 135/95#
Run 400m
5 Hang Clean to Thrusters 185/125#
Run 800m

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Javorek Dumbbell Complex #1
(same as barbell #1 but with dumbbells)

CrossFit I 35 WOD 9/27/14

Press 3 @ 70% 3 @ 80% 3 @ 90% Then: 100 foot walking lunge, 100 45/25 21 Pull-ups 21 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 18 Pull-ups 18 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 15 Pull-ups 15 Sit-up (abmat)s 100 foot walking lunge, 100 45/25 12 Pull-ups 12 Sit-up (abmat)s…

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CrossFit 135 WOD 9/25/14

If you haven’t seen this video or World Champion Shot Putter Werner Gunthor doing plyometrics it’s worth a minute to watch it through to the end.  Not sure what his bodyweight was but he stands 2.00 meters of 6’7″ and no it’s not the mullet that creates his explosive power. Strength/Skill Max effort box jump…

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