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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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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