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…

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…

CrossFit I35 WOD 12/1/18

Filthy Fifty Perform the following as a team of 2 or as an individual. This is the monster chipper and after checking we haven’t as a gym tackled this one since March 1 of 2013! 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push…

CrossFit I35 WOD 11/29/18

Strength/Skill Perform Javorek Dumbbell Complex 1 for 7 minutes 6 reps of each of the following exercises. Dumbbell Upright Row Dumbbell High Pull Snatch Dumbbell Squat Push Press Dumbbell Bent Over Row Dumbbell High Pull Snatch Rest 1 minute between sets Keep these light. We’ve had a hard shoulder week so this complex should be…

CrossFit I35 WOD 11/26/18

Inclement Weather Policy: If the Shawnee Mission School District canceled classes our 530am class is canceled. We may reopen in the afternoon IF our lot is cleared or thawed. Check the Shawnee Mission School District Website to confirm their cancellations. Monday Strength/Skill Every 90 seconds for 9 Minutes: 3 Power Snatch 2 Squat Snatch 3 Overhead…

CrossFit I35 WOD 11/24/18

Strength/Skill 5 x 8 Squat Use last Thursdays Weight and take no more than 90 seconds between sets. Then 3 rounds for time of: 10 DB Snatches (alternating) 70/50# 50′ OH Dumbbell Walking Lunge 15 C2B Pullups Then 10 Minute AMRAP 200′ Shuttle Run (50′ down/50′ back) 10 C2B Pullups Buyout 4 x ME Weighted…