CrossFit I35 WOD 12/10/19

Warmup   30 Seconds Each   Spidermans Side Plank (30 Seconds Each Side) Mountain Climbers Flutter Kicks Frog Hops Shoulder Taps   Movement Prep   10 Scap Pull-ups Click Here 5 Kip Swings 3 Knees to Chest 3 Toes to Bar 1-3 Strict Pull-ups 3 Pull-ups 3 Chest to Bar Pull-ups   Movement Subs  …

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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…

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Workout of the Day 12/7/19

Perform the following for time:   10-9-8-7-6-5-4-3-2-1   Deadlift Power Clean Push Press   115/75 or a weight you can perform each of the three lifts unbroken for at least the first round. Rx+ is 135/95 only if you can do each of the lifts unbroken for the first two rounds.   Partner A does…

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CrossFit I35 WOD 12/6/19

Strength/Stability   5 x 5 Overhead Squat   Then   4 rounds for time of the following   15 Calorie Row 10 Pull-ups 5 Power Cleans* 3 Thrusters   Round 1: 75/55 Round 2: 95/65 Round 3: 135/95 Round 4: 155/105   Absolute 15-minute time cap.   Scale as needed in order to make the…

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CrossFit I35 WOD 12/5/19

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…

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CrossFit I35 WOD 12/4/19

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…

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CrossFit I35 WOD 12/3/19

  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…

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CrossFit I35 WOD 12/2/19

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,…

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CrossFit I35 WOD 11/30/19

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…

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CrossFit I35 WOD 11/29/19

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…

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