WOD 12/3
Box Jump : Max Height
Then:
4 rounds for time of:
15 Medicine Ball Clean + Wall Balls, 20/14 lbs
2 Rope Climbs (or 10 Chest 2 Bar Pullups)
12 Push-ups, 115/75 lbs
12 Box Jumps, 24/20 in
Buyout
Straight Leg GHD 3×20
CrossFit I35 Winter Ice Games Team Event #3 Rx and Scaled
Team Event 3 Rx Women’s lifting portion 75 Back squats (65 lbs) 50 Pull-ups 25 Shoulder-to-overhead (65 lbs) 50 Front squats (45 lbs) 50 Overhead squats (35 lbs) Men’s lifting portion 75 Back squats (95 lbs) 50 Pull-ups 25 Shoulder-to-overhead (95 lbs) 50 Front squats (65 lbs) 50 Overhead squats (45 lbs) The team begins…
CrossFit I35 Winter Ice Games Individual Event #5 Scaled
Event #5 Scaled Fran with Burpees 21-15-9 Thrusters 95/65 Burpees The standard for the thrusters are the same as Rx Fran including weight. The standard for the burpees is the same as CrossFit Games open 12.1 and 13.1. Meaning the athlete goes chest to deck as in any other burpee but must touch a target…
CrossFit I35 Winter Ice Games Individual Event #5 Rx
Fran
21-15-9
Thrusters 95/65 lbs
Pullups
Enough Said
Lift heavy and move fast my friends
Scott and Cynthia
ps. Scaled version coming very soon.
WOD 12/2
Dynamic Effort Lower Body Day Back Squat 8×2 at 70% 1RM Band Deadlift 8×1 at 50% 1RM Then: 3 rounds for time of: 10 Thrusters, 95/65 lbs 15 Knees To Elbows 20 Overhead Squats, 95/65 lbs 30 Kettlebell Swing (Russian)s, 32/24kg Rx+ feel free to use up to 48kg bells for Russian Swings. Buyout Straight…
CrossFit I35 Winter Ice Games Individual Event #3 and #4 Rx and Scaled
Event #3 5 Min Max one Arm Snatches 24/16 (20/12 scaled) Athletes will be allowed as many hand switches as necessary and will be able to sit the bell down to re chalk or catch their breath. Bell must be still and directly over the body for the rep to count. A five rep penalty…
CrossFit I35 Winter Ice Games Team Event #2 Rx and Scaled
CrossFit I35 Winter Ice Games Team Event #2 Rx 8 Min AMRAP of the following: 100 Double unders 8 Snatches (any style) 135/95 8 Overhead Squats 135/95 Male #1 and Female#1 will be jumping rope while Male# 2 and Female #2 are completing 8 snatches then 8 OHS. Only one male and one female can…
WOD 11/30
Fight Gone Bad
3 rounds, 1 min per station, of:
Wall Ball 20/14 lbs
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Sumo Deadlift High Pull 75/55 lbs
Box Jump 20 in
Push Press
75/55 lbs
Row (calories)
Rest 1 min
Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations
WOD 11/29
Max Effort Upper Body
Seated Shoulder Press : 1 Rep Max
Seated Db Shoulder Press 8-8-8-8
Dumbbell Tricep Roll Back 10-10-10
Then:
For time:
50 Push-ups
40 AbMat Sit-ups
30 Box Jumps, 24 in
20 Push-ups
10 Strict Pull-ups
100 Double Unders
Buyout
3×20 Dumbbell Flies
100 Banded Triceps Presses
Happy Thanksgiving and Hanukkah from CrossFit I35
Since it’s fact that most CrossFit athletes are somewhat underfed. Double that if you are already lean and trying to gain muscle mass. So we thought it would be nice to ask you to have a guilt free day and eat so much you can’t stay awake for all the football games later…