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.…

CrossFit I35 WOD 12/21/16

Strength/Skill EMOM 10 Minutes alternating between 3 hang squat snatch (start from ground and pause 3 seconds at knee) work as heavy as possible without missing, power snatching or pressing out. 8 bar facing burpees Watch this video as Mr. Klokov is doing everything that we are cuing.  Yes 200kg is a massive weight BUT…

CrossFit I35 WOD 12/20/16

Strength/Skill 4X5 Strict Muscle-Ups if you don’t have muscle ups do muscle up progressions.   Squat: 4X5 @75% Then 8 Rounds of 30 seconds double unders 30 seconds rest At 8 minutes Complete as many chest to bar pullups as possible in 4 minutes At 12 Minutes complete 8 Rounds of 30 seconds double unders…

CrossFit I35 WOD 12/19/16

Every 2 Minutes for 10 Minutes 3 pause squat snatch.  Pause 3 seconds at the knee and reset every rep.  In other words no touch and go.  Straps are encouraged Then Double DT Absolute 100% Strict 20 minute time limit.  If you have less than 5 full rounds complete at the 10 minute mark drop…

CrossFit I35 WOD 12/16/16

Strength/Skill NFL Combine Bench Press test AMRAP 225/95 Scaled 185/65 CROSSFIT GAMES OPEN WORKOUT 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall balls (20/14 to 10/9′ target) 90 Double-unders 30 Muscle-ups (note: this workout has appeared twice in the open with a reverse order version once as well.…