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…

CrossFit I35 WOD 12/16/19

Warmup   30 Seconds each   Single Unders Active Spidermen Medicine Ball Deadlifts Single Unders Push-up to Down Dog Air Squats to Medicine Ball Single Unders Inchworm to Push-ups  Medicine Ball Slams Single Unders Mountain Climbers  Medicine Ball Squats   Barbell Warmup   Javorek Complex I Add weight and do a second set   Then…

CrossFit I35 WOD 12/14/19

Filthy Fifty For time: 50 Box Jumps, 24/20 50 Jumping Pull-ups 50 Russian Kettlebell Swings, 24/16 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 50 Back Extensions Absolute 30-minute time limit. Either grab a partner or scale reps as necessary to finish within the time cap. 50 Burpees 50 Double Unders   Absolute 30-minute…

CrossFit I35 WOD 12/9/19

Warmup 30 Seconds Each PVC Pass Throughs + Overhead Squat Active Samson + Air Squat Box Facing Alternating Step-ups (Low Box)   Mobility Pigeon Pose on Box: 1 Minute Each Side Tight piriformis anyone? Child’s Pose on Box: 1 Minute   Barbell Warmups   Strength   Overhead Squat   Take 15 minutes to build to…