CrossFit I35 WOD 12/28/19

A classic benchmark that we do only once a year.   Linda AKA The Three Bars of Death   10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Squat Clean, 0.75x bodyweight   If you’ve done this one before you know what it’s all about. If you haven’t, it’s a total monster…

CrossFit I35 WOD 12/27/19

Warmup   1 Minute Easy Row Active Samson PVC Pass Throughs Click Here   30 Seconds Moderate Row Active Spidermans PVC Overhead Squats   30 Seconds Faster Row Push-up to Down Dog Click Here PVC Overhead Squats (More Narrow Grip) Perform the PVC Overhead Squats inside of the squat rack to assure a more upright…

CrossFit I35 WOD 12/23/19

Warm-Up 2 Rounds of 40 seconds work and 20 seconds rest. Work is for quality and not for accumulated total reps Air Squats Reverse Lunges Push-up to Down Dogs Alternating Box Step-ups. Short boxes. Then Festivus Holiday WOD For Time 12-23-20-19 Reps of Barbell Hang Power Cleans Wall Balls WOD STANDARDS Refer to Festivus Games…

CrossFit I35 WOD 12/21/19

The 12 WODS of Christmas   For time:   1 Sumo Deadlift High-pull, 95/65 2 Thrusters, 95/65 3 Push Press, 95/65 4 Power Cleans, 95/65 5 Deadlifts, 95/65 6 Kettlebell Swing (American)s, 24/16 7 Pull-ups 8 Knees To Elbows 9 Box Jumps, 24/20 in 10 Double Unders 11 Overhead Walking Lunges, 95/65 12 Burpees  …

CrossFit I35 WOD 12/20/19

Warmup Glute Bridges Single-Leg Glute Bridges Glute Bridge Walkouts Click Here Jumping Air Squats   Mobility Couch Stretch: 1 Minute Each Side Front Rack Stretch: 1 Minute Strength Take 15 minutes to get a heavy single thruster out of the rack. Heavy means as much as you can do without major faults. Not looking for…

CrossFit I35 WOD 12/19/19

Strength/Skill 3 sets Javorek Complex II Start with an empty bar and add weight for sets two and three. Remember the small change plates are good.   Then For Time: 40 Lateral Barbell Burpees 40 Power Snatches (75/55) 10 Ring Muscle Ups 40 Lateral Barbell Burpees   After Party   Olympic Cycling (AKA touch and…

CrossFit I35 WOD 12/18/19

Warmups   30 Seconds each   Active Samson Active Spidermans Inchworm to Push-up Alternating Bird Dogs Front Plank Shoulder Taps Side Plank (15 Second Each Side)   Movement Prep 3 rounds, not for time 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Chin Over Bar Pull-up 3 Chest to Bar Pull-ups   Then…