CrossFit I35 WOD 11/04/14

Details at GymnasticsWOD Strength/Skill Every 1 min for 10 mins: 3 High Hang Squat Cleans, 70% 1RM Then: Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats Buyout Strict ring to chest pullups 4xME if you don’t have a strict pullup do the following Ring to…

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CrossFit I35 WOD 11/03/14

Strength

Back Squat 5×5 at 85% 1RM

Then

Complete as many rounds as possible in 10 mins of:
5 Shoulder-to-Overheads, 115/75 lbs
10 Deadlifts, 115/75 lbs
15 Box Jumps, 24/20 in

Buyout

Straight leg GHD 4×15 (use bands)

For 4:00, 0:20 On/0:10 Off Hollow Rocks

For 4:00, 0:20 On/0:10 Off Arch Rocks

CrossFit I35 WOD 11/01/14

Strength Dynamic Effort Back Squat 8 sets of 3 @ 55% Hold bottom position for 3 seconds and stand up as quickly as possible. Then: Working in teams of one male and one female perform the following: 50 Back Squats 95/65 50 Shoulder To Overheads 95/65 50 Front Squats 95/65 50 Chest 2 Bar Pull-ups 50 Overhead…

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CrossFit I35 WOD 10/30/14

Derrick Johnson (-62kg) cleaning 154kg/339.5lb in an attempt at a new Senior American Record C&J. This occurred just a minute or two after 14 year-old CJ Cummings set a new Junior/Senior American Record with a 153kg lift — breaking LeGrand Sakamaki’s 12+ year-old mark of 152.5kg. Johnson didn’t make the jerk but this shows how…

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CrossFit I35 WOD 10/29/14

Strength Bench Press 5×5 at 85% 1RM Then CrossFit Games Open 12.3 Complete as many rounds as possible in 18 mins of: 15 Box Jumps, 24/20 in* 12 Push Press, 115/75 lbs 9 Toes To Bars *movement standards for the open allowed step ups so will we…at least for today! Buyout 4×12 Lying triceps presses…

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CrossFit I35 WOD 10/28/14

Strength/Skill Every minute on the minute every minute for 10 minutes: 3 Position Clean + Jerk @ 90% A three position is one clean from the pop, one more from just above the knee and one off the floor.  Finish with a jerk after the 3rd rep.  I realize that 90% is VERY heavy but…

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CrossFit I35 WOD 10/27/14

Congratulations to everyone who participated in last Friday’s total and even bigger congratulations to everyone who got a PR.  (Pretty sure everyone got a pr in at least one of the three lifts!) Normally I would program a deload week after a major strength competition but in this case with the Winter Ice Storm only 6…

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CrossFit I35 WOD 10/25/14

Working in teams of two with one male and one female perform the following: 5 rounds for time of: 10 Deadlifts 275/185 10 Box Jumps 24″ The Male partner starts on the deadlifts and the female starts on box jumps. Soon as both athletes are finished they can switch. Once they have both completed box jumps…

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CrossFit Total 10/24/14

The CrossFit Total consists of the following lifts: Squat Press Deadlift Each athlete will be allowed to warm up on a separate platform and will get three lifts in the competition for each lift.  The athlete will step in once the bar is loaded to their weight.  The bar will start light and weight can…

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