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Strength/Skill Take 15 Minutes to determine a 1 rep max in the following Squat Clean from the power position. Then AMRAP 5: Buy-In: 500 Meter Row or 20 bar facing burpees 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row or 20…
Warm-Up Tabata Planks Perform on the elbows with abs drawn in and glutes tight. Strength Take 15 minutes to determine a one-rep max in the following: Push Press A push press starts with the bar on the shoulders followed by a dip and a drive. Drive through the heels…
I’m posting John Wooden quotes this entire week. If you aren’t sure who he is or what his contribution was please look it up. Warmup 10 Scapular Pull-ups 5 Kip Swings 3 Knees to Chest 3 Toes to Bar Slow down on the kip swings and do the knees to chest and toe…
Is it really December? Warmup Mobilize shoulders and lats in preparation for the first workout section. Strength Shoulder Press One set or 20 at 75/55, not for time. If you can complete 20 reps without any leg drive keep that weight for the wod. If you fail to get 20,…
Grace We will be collecting both checks and cash today in a final push for our Barbells for Boobs State Championship prizes. If you haven’t donated online today is a great opportunity to make cash or check contributions to the cause. You might even save a pair or even a life! 30 Clean…
Warmup 3 rounds of Javorek complex #2 Perform first set with an empty bar then add weight for sets two and three. Then 12 Minute AMRAP of: 3 Wall Walks 5 Deadlifts (Rx 185/125 scaled 155/105) Add 10-20 pounds per set If you can do handstand pushups for a minimum of 3 reps unbroken scale…
Happy Thanksgiving The Gobler 2019 Style 1 Gasser* 100 Double Unders 1 Gasser 100 AbMat Sit-ups 1 Gasser 100 Pull-ups 1 Gasser 100 Wall Balls 1 Gasser 100 Burpees 1 Gasser 100 Dumbbell Snatches 1 Gasser Plank Hold, 1:40 1 Gasser 100 Knees-to-elbows *A gasser at CrossFit I35 is sprint 100 feet…
Warmup 3 sets of the following: 10 Scapular Pull-ups 3 Strict Knee to Chest 3 Strict Toes to Bar Then “Power Wheels” AMRAP 3: 10 Bar-facing burpees 12 Power Snatches (95/65 or 75/55 scaled) Rest 3 Minutes AMRAP 3: 10 Bar-facing burpees 8 Power Snatches (5 to 20 pounds…
“When you have to make a choice and you don’t make it, that itself is a choice.” – William James Warmup 3 rounds of Javorek complex #1 Perform first set with an empty bar then add weight for sets two and three. Don’t rush and lift on your coach’s cues. Strength/Skill…
Warmup 2 Minutes For Quality: 10 Glute Bridges VIDEO 10 Kettlebell Deadlifts 2 Minutes For Quality: 20 Single Unders 10 Russian Kettlebell Swings 2 Minutes For Quality: 10 Single-Leg Glute Bridges (5 Each Side) 10 Kettlebell Goblet Squats Don’t go lighter than 16/12 or heavier than 24/16 for all kettlebell warmup movements.…
