CrossFit I35 WOD 12/30/16

Strength/Skill Every Minute on the Minute for 10 Minutes 30 seconds Toe to Bar Then CrossFit Games Open 11.4 Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing burpees 30 Overhead squats 120/90# 10 Muscle-ups This is an amrap.  If you finish the muscleups go back to the burpees.  This…

CrossFit I35 WOD 12/28/16

Strength/Skill 4X5 Back Squat Working to Heaviest Possible. Rest no more that 2 minutes between sets. 4X8 (or ME) Strict Deficit HSPU.  If you don’t have yet have your deficit HSPU do the least scaled version possible.  No feet on boxes (IMO totally keeps you stuck) Holds are ok as are partial movements are ok…

CrossFit I35 WOD 12/26/16

NOTE:  FOR THE WEEK OF DECEMBER 26TH ALL 6:30PM CLASSES WILL BE CANCELED. Strength/Skill EMOM 10 Minutes 1 bear complex Power Clean, front squat, press, back squat, behind neck press* *Do not combine movements of the bear.  Meaning don’t do a cluster for the first 3 movements Then For time: 2 rounds of: 20 Burpee…

CrossFit I35 WOD 12/23/16

Strength 5 x 5 Double Kettlebell press. (use as big of bells as possible.  If you can do 5 with 32’s make it amrap) Then 15-12-9 Thrusters 95/65 Pullups Rest 5 Minutes 12-9-6 Thrusters 135/95 Chest to Bar Pullups Rest 5 Minute 9-6-3 Thrusters 165/115 Bar Muscle Ups Absolute 25 Minute time cap for all…

CrossFit I35 WOD 12/22/16

Strength/Skill EMOM 12 Minutes alternating between 1 Cluster.  Work to heaviest possible 8 bar facing burpees Then   Power Elizabeth 21 15 9 Power Cleans 135/95 Ring Dips Power Elizabeth is a version of the classic benchmark Elizabeth.  Not squatting under every clean will reduce the time by as much as half for many athletes.…