CrossFit I35 Gymnasty WOD 12/13/15
3 rounds for QUALITY!!!
30 Second Top Push Ups Hold
30 Second Handstand Hold Against Walls
30 Seconds Hollow Body Hold
Then
100 double under
50 burpee box jump 30/24
25 Handstand push-ups.
CrossFit I35 WOD 12/12/15
Workout of The Day
Fran
Then
Death by shoulder to overhead 115/75
No details necessary. If you don’t know just show up anyway. You’ll understand later.
CrossFit I35 WOD 12/11/15
Strength/Skill
Every Minute on the Minute for 10 Minutes
1 Squat Clean and Split Jerk @85%*
Then
5 rounds, 30 secs per station, of:
Chest-to-bar Pull-up
Rest
Clean & Jerk, 155/115 lbs
Rest
V-ups
Rest
Buyout
4 x 10 straight leg GHD with barbells
CrossFit I35 WOD 12/11/15
Strength/Skill Every Minute on the Minute for 10 Minutes 1 Squat Clean and Split Jerk @85% Every working set in the emom should be at 85%. This is a test to see if you can do an honest 85% for 10 singles in 10 minutes without missing. So get as many sets as you can…
CrossFit I35 WOD 12/10/15
Strength Every 2 mins for 14 mins: 5 Back Squats, 80% 1RM Then 5 rounds for time of: 9 Deadlifts, 135 lbs 6 Hang Power Snatches, 135 lbs 3 Overhead Squats, 135 lbs (Rx+ 155/115 Rx++ 185/120) Buyout Take 10 Minutes to determine max distance handstand walks. If you can’t walk on your hands attempt…
CrossFit I35 WOD 12/9/15
Opener Complete as many rounds as possible in 7 mins of: 7 Medicine Ball Cleans, 20/14 lbs 7 Push-ups This goes fast and that’s the point but PLEASE maintain proper range of motion. Make sure hips are open in the med ball clean BEFORE you move under the ball. In other words imagine my daughter…
CrossFit I35 Aerobic Capacity 12/8/15
Welcome to our very first Aerobic Capacity workout. Complete as many rounds as possible in 30 mins of: 40 Kettlebell Snatches, 16/12 kg 20 Turkish Get Ups, 16/12 kg 10 Strict Toes To Bars Your goal is to maintain a heart rate of 145 +/- 5 bpm for the entire workout. If you are having…
CrossFit I35 WOD 12/8/15
Strength 6X3/6 FS/BS @ 90% of working 1RM FS – rest 2:00* In other words limit rest time to 2 minutes between sets. Make sure you keep a running clock for your athletes. Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12…
CrossFit I35 WOD 12/7/15
Welcome Back From The Winter Ice Storm. I realize some of you that competed will need to back off a little this week so please look at the weeks workouts and scale weight, reps, movements and most of all intensity appropriately. Also this week we start Monday and Wednesday 5:00 bells and Tuesday and Thursday…
CrossFit I35 Gymasty WOD 12/6/15
Skill
Kipping Handstand Practice (some of you may be ready to take these off the wall)
Then
For time 30-20-10
Ring Rows and Ring Push Ups