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WOD

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CrossFit I35 Workout of the Day for Monday, December 7th, 2020

General Warmup and Mobility and Bar Technique Strength/Skill On the Minute x 10: 2 Power Snatches 1 Overhead Squats Then 21-15-9: Power Snatches 75/55 Overhead Squats 75/55 40/30 Calorie Assault Bike* 9-15-21: Power Snatches 75/55 Overhead Squats 75/55 *Sub row, run, or ski just match the calories. Stamina Squats On the Minute x 12 (6…

December 6, 2020Leave a commentWODBy CrossFit Admin

CrossFit I35 Workout of the day Sunday, December 6th, 2020

General warmup and bar technique
4 rounds for time of:
Run, 400 m
20 Back Squats, 0.5x bodyweight
 
Back Squats are out of the rack. If you can do 20 unbroken squats at 0.5x bodyweight scale up to 0.7
December 5, 2020Leave a commentWODBy CrossFit Admin

Workouts Saturday, December 5th, 2020

General warmup and bar technique

Then

For Time:
800 Meter Run
20 Power Snatches 115/85
20 Pull-ups
800 Meter Run
20 Power Clean & Jerks 115/85
20 Pull-ups
800 Meter Run
20 Thrusters 115/85
20 Pull-ups

After Party

Sleep and Carbs. Screw Keto

December 4, 2020Leave a commentWODBy CrossFit Admin

Workouts Friday, December 4th, 2020

General warmup and bar technique For Time: 4 Rounds For Time: 40/30 Calorie Assault Bike 30 Wallballs (20/14) 20 Toes to Bar 10 Single Arm Devil Press 50/35 Then Thruster Party Thruster Complex On the 2:00 x 6: 3 Power Cleans 1 Thruster Set 1: 60% 1RM Clean Set 2: 64% 1RM Clean Set 3:…

December 3, 2020Leave a commentWODBy CrossFit Admin

Workouts Thursday, December 3rd, 2020

General warmup and bar technique

Then

For Time:
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row
50 Russian Kettlebell Swings 24/16
500/400 Meter Row

Ring Muscle-Up Stamina Party
For Time:
30 Bar Facing Burpees
20 Ring Muscle-ups
30 Bar Facing Burpees

Scale Muscle-ups to Ring thing

December 2, 2020Leave a commentWODBy CrossFit Admin

Workouts Tuesday, December 1st, 2020

General Warmup and Mobility and Bar Technique   Then   AMRAP 18: 15/12 Calorie Assault Bike 12 Power Cleans 135/95 9 Box Jump Overs 30″/24″   Gymnastic Conditioning For Time:   28-21-15-9: Kettlebell Swings*   *No Rx on the weight but as heavy as you can do the set unbroken   After Each Round: 50′…

November 30, 2020Leave a commentWODBy CrossFit Admin

Workouts Monday, November 30th, 2020

NEW OPEN TRAINING MACROCYCLE Beginning November 30 and running approximately through the end of the open which should be starting late February OR it gives us about 13 weeks to prepare. We know that The Open followed the basic CrossFit definition of health and fitness to determine who is actually fit not just the guy…

November 29, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Saturday, November 28, 2020

General Warmup and Mobility

Then

10-9-8-7-6-5-4-3-2-1:
Squat Cleans*

Before Each Round: 20/15 Calorie Row

*Choose the same weight you would use for “Grace”

November 27, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, November 27, 2020

General Warmup and Mobility Then 5 Rounds For Time: 5 Deadlifts* 20 Double Dumbbell 1-Arm Push Press 20/15 Calorie Assault Bike** *Choose a weight that is more than you would use for “Diane” **It’s nice out so run if you don’t have a bike. 20 calories on a bike is approximately 250 meters running. WORKOUT…

November 27, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Thursday, November 26, 2020

Happy Thanksgiving

Rest Day

BUT

If you must workout do the following:

¼ Murph
No vests

November 25, 2020Leave a commentWODBy CrossFit Admin
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