CrossFit I35 WOD 12/31/19

Warmup   With a partner Partner A Does   5 Push-up to Down Dogs 5 Pausing Barbell Bent Over Rows (2 Seconds on Chest) 5 Barbell Strict Press & Reach   While Partner B does single unders or light rows   Movement Prep   10 Scap Pull-ups 10 Second Hollow Hold on Bar 10 Second…

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CrossFit I35 WOD 12/30/19

Warmup   2 Rounds 45 Seconds Squats 45 Seconds PVC Pass Throughs 45 Seconds Box Step-ups (low) 45 Seconds PVC Overhead Squats 45 Seconds Easy Row   *15 Seconds of Transition Between Movements take your time no rush and exact start time doesn’t matter. In other words, movements are for quality, not volume or speed.…

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CrossFit I35 WOD 12/28/19

A classic benchmark that we do only once a year.   Linda AKA The Three Bars of Death   10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Squat Clean, 0.75x bodyweight   If you’ve done this one before you know what it’s all about. If you haven’t, it’s a total monster…

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CrossFit I35 WOD 12/27/19

Warmup   1 Minute Easy Row Active Samson PVC Pass Throughs Click Here   30 Seconds Moderate Row Active Spidermans PVC Overhead Squats   30 Seconds Faster Row Push-up to Down Dog Click Here PVC Overhead Squats (More Narrow Grip) Perform the PVC Overhead Squats inside of the squat rack to assure a more upright…

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CrossFit I35 WOD 12/26/19

Warmup Teams of 2 Relay: 3 Rounds Each: 15 Lateral Hops Over Dumbbell 50′ Walking Lunge 100′ Bear Crawl   Partner Not Working is Holding Plank: Round 1: Front Plank Round 2: Right Side Plank Round 3: Left Side Plank 8 Minute Cap   MOBILITY   Pigeon Pose: 45 Seconds Each Side Couch Stretch: 45…

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CrossFit I35 WOD 12/24/19

Special Holiday Hours: Today 12/24 530am and 9am Only Christmas Closed (we will have a do at home workout. I know some of you want it) 12/26 no 530am but regular schedule after until the 31st.   Warmup   Javorek I I35 Classic warmup   Then   CrossFit Games Open 13.1 As many reps as…

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CrossFit I35 WOD 12/23/19

Warm-Up 2 Rounds of 40 seconds work and 20 seconds rest. Work is for quality and not for accumulated total reps Air Squats Reverse Lunges Push-up to Down Dogs Alternating Box Step-ups. Short boxes. Then Festivus Holiday WOD For Time 12-23-20-19 Reps of Barbell Hang Power Cleans Wall Balls WOD STANDARDS Refer to Festivus Games…

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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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