Stop Missing Reps NOW

We all love to lift heavy stuff. Lifting a weight you have never lifted before is gives us a huge rush, sense of satisfaction and massive ego boost. (If you don’t agree you are either lying or need to do Les Mills body pump instead of CrossFit). So while there is nothing better than getting…

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WOD 12/13

Dynamic Effort Upper Bodycfi35equipment

Push Press 10×3 at 70% 1RM

Bench Press (close grip) 10-10-10

Then:

3 rounds for time of:
7 Burpee Pull Ups
7 Handstand Push-ups
7 Push Jerks, 115/75 lbs

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4×20 Triceps Press

WOD 12/12

Power Clean 1 RM max weightcrossfitpiggyback

Clean Pulls 5 x 2

Then:

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 115/75 lbs
5 Power Cleans, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs

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Plank Holds 3 x Max Time

WOD 12/10

Weighted Pull-up 3-3-3-3-3-3-3-3 Bent over rows 4×10 Then: Complete as many rounds as possible in 20 mins of: 20 Kettlebell Swing (Russian)s, 32/24 kg 15 Goblet Squats, 32/24 kg 10 Pullup / Knees to Elbows Complexes (A pullup, immediately followed by the athlete executing knees to elbows, without leaving the bar. The two movements count as…

WOD 12/8

Floor Press 1 rep maxkoontzicegamesdeadlifts

Double Kettlebell Floor Press 4×10

Then

5 Rounds For Time of:

20 Wall Balls, 20/14 lbs
15 Push-ups
5 Deadlifts, 225/155 lbs

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3×20 Tricep Rollback
100 Tricep Pushdowns

CrossFit I35 Team Heats Final

Teams Event #1 Scaled: 08:30 Heat #1 Abdominal Snowmen The Frantastic 4 Hop Heads DPCF CHICKEN CHASERS 3 Headed Mafia 08:50 Heat #2 DPCF 2 Team `Murica BA Jack Bauer Dwight Yokedem Fist Pumps and Box Jumps 09:10 Heat #3 The WODFathers AMP CROSSFIT THE HAS BEENS Grupis de phil Kippin` It Real 09:30 Heat…

WOD 12/6

Max Effort Lower Body

Band Deadlift : 1 Rep Max

Then:

Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees

Buyout:

Seated Good Morning 3×20