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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…
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…
Warmup Teams of 2 Relay: 3 Rounds Each: 15 Lateral Hops Over Dumbbell 50′ Walking Lunge 100′ Bear Crawl Partner Not Working is Holding Plank: Round 1: Front Plank Round 2: Right Side Plank Round 3: Left Side Plank 8 Minute Cap MOBILITY Pigeon Pose: 45 Seconds Each Side Couch Stretch: 45…
As the holiday season is upon us, we find ourselves reflecting on the past year and all of you who make I35 possible. We hope that 2019 has been just as memorable for you and your loved ones and that 2020 will be the best year ever. We look forward to seeing you all again…
Special Holiday Hours: Today 12/24 530am and 9am Only Christmas Closed (we will have a do at home workout. I know some of you want it) 12/26 no 530am but regular schedule after until the 31st. Warmup Javorek I I35 Classic warmup Then CrossFit Games Open 13.1 As many reps as…
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…
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 …
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…
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…
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…
