CrossFit I35 WOD 12/21/19

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  …

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CrossFit I35 WOD 12/20/19

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…

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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…

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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…

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CrossFit I35 WOD 12/17/19

Think long arms and hips back when receiving the snatch. AKA wait to pull and no muted hips. Barbell Warmups Javorek I I35 Classic warmup Then Take 15 minutes to build to a heavy set of 3 of Hang Power Snatch. Make sure you do the following. Get powerful lockouts. AKA no pressouts Consistent setups.…

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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…

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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…

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CrossFit I35 WOD 12/13/19

Warm Up and Movement Prep 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups* 3 Kipping Pull-ups**   *Scale to ring rows or a band. If you aren’t getting full range of motion meaning chin over the bar you have to scale it. Every time you fail to get your chin over the bar you’re…

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CrossFit I35 WOD 12/12/19

Strength/Skill   Snatch Complex   Every 2 minutes for 10 minutes perform the following complex 3 Snatch deadlift to knee position 3 Snatch high pulls 3 Muscle snatch 3 Power Snatch   Note: There are a lot of reps here so you will really have to dial in and pay attention to any possible flaws…

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CrossFit I35 WOD 12/11/19

Squat Clinic   Then 3 Sets 30 Seconds Air Squats 30 Seconds Single Unders   Strength/Skill   Work up to a heavy set of 3 in the front squat. While depth is great if we start to lean forward at all in the front squat especially towards the bottom the front squat WILL NOT translate…

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