CrossFit I35 WOD 12/13/18

Strength/Skill For 7 Minutes Javorek Dumbbell Complex 1 Rest 1 minute after each complex. Take your time and make all the movements look great Then Randy 75 Power Snatches, 75/55 lbs (Any 10 or 15lb plates dropped from overhead will incur a 5 burpee penalty.) Randy Simmons, 51, a 27 year LAPD veteran and SWAT…

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CrossFit I35 WOD 12/12/2018

Strength

Take 15 Minutes to determine a 5 rep max in the bench press

Then

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10,10,8,6,4,2 Power Cleans 155/105#*
Odd – 10 Burpees

*Rx+ = 185/125

Buyout
4 x 8 Narrow Grip Bench
4 x 8 Triceps cable push downs

CrossFit I35 WOD 12/10/18

Strength/Skill Every 90 Seconds for 9 min: 3 Squat Clean & Split Jerks, working up to 90% on the 5th set and dropping to 80% on the 6th. Don’t increase weight after a miss. If you miss the same weight twice drop weight. Pressouts are misses. Then Mini DT 5 rounds for time of: 9…

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CrossFit I35 WOD 12/8/18

Yes, It’s been a heavy week so we might as well finish that way as well. For time: 1 Clean & Jerk, 155/105 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 2 Clean & Jerks, 155/105 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 3 Clean & Jerks, 155/105 lbs 5 Pull-ups 10 Push-ups 15…

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CrossFit I35 WOD 12/7/18

via GIPHY Strength/Skill 5 x 8 Squat Then 15-12-9-6-3 reps, for time of: Power Snatch, 135/95 lbs Burpee (Bar Facing) At 15 minutes on clock begin the following 2010 Northwest Regional Event #1 3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double Unders Absolute 10 Minute Time limit. If you don’t finish…

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CrossFit I35 WOD 12/6/18

Pre-Workout For 7 minutes perform the following Javorek Barbell Complex 1 Rest one minute after each set. The goal isn’t to do as many rounds as possible but to do great looking sets as heavy as possible. Most of us are limited weight wise by the upright rows which is fine. Then Complete as many…

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CrossFit I35 WOD 12/5/18

Strength Lynne 5 rounds for max reps of: max rep Bench Press, 1x bodyweight* max rep Pull-ups* *If you Rx or scale keep the weight the same and pullup scale the same. Even if you’re getting only one rep on the final sets it is what it is. Then CrossFit Games Open 11.1 / 14.1…

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CrossFit I35 WOD 12/4/18

Strength/Skill Squat 5 x 5 Then Complete as many rounds as possible in 15 mins of: 10 Push Press, 155/105 lbs 10 Dumbbell Snatches, 70/50 lb 10 Front Squats 155/105 lbs Yes, this is heavy. That’s the point. Scale weight as needed but go heavier than you would normally go. Buyout* Perform as many rounds…

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CrossFit I35 WOD 12/3/18

Strength/Skill Every 1 min for 12 mins, alternating between: 5 Power Clean & Jerks, 60% 1RM 10 Bar Facing Burpees Note: This is a lot of volume in a short space of time for the Clean and Jerks. If you’re having trouble finishing or worse yet getting sloppy please back off and scale weight. Then…

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