CrossFit I35 WOD 12/21/17

Strength/Skill

Every 1 min for 10 mins, alternating between:
1 Power Clean
10 Bar Facing Burpees

Then

5 rounds for time of:
50 Double Unders
10 Power Clean, 155/105 lbs
15 Kettlebell Swing (Russian)s, 32/24kg

Buyout

4 x 5-8 Weighted Straight Leg GHD

4 x 5-8 Bent Over Rows @ 60-80% of power clean

CrossFit I35 WOD 12/20/17

Strength/Skill

Squat 5 x 5

Then

CrossFit Games Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups

Buyout

Bench Press 4 x 5 (heaviest possible)

Triceps Extensions 4 x 8 (heaviest possible while keeping good form)

CrossFit I35 WOD 12/19/17

Strength/Skill Every 2 mins for 12 mins do: 2 Power Snatches 1 Squat Snatch 1 Overhead Squat (Perform all snatches touch and go. Did you forget your pulling straps?) Then Row: 5 mins Then 25 Chest-to-bar Pull-ups 25 Deadlifts, 225/155 lbs 25 Toes-to-bars 40 Kettlebell Snatches, 24/16 kg Buyout Tempo Ring Rows 4×5 (Elevate feet…

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CrossFit I35 WOD 12/18/17

Strength/Skill Every 1 min for 10 mins: Bear Complex 1 Clean 1 Front Squat 1 Press 1 Back Squat 1 Press from back rack There are many variations on the bear complex this is only one. Then For time: 2 rounds of: 20 Burpee Box Jump Overs, 24/20 in 15 Chest-to-bar Pull-ups — then — 50 Clean…

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CrossFit I35 WOD 12/15/17

Strength/Skill Double Kettlebell Press 5-5-5-5-5 Then For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar Pull-ups 6 Thrusters, 135/95 lbs 6 Chest-to-bar Pull-ups — then — 9 Thrusters,…

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CrossFit I35 WOD 12/14/17

Strength/Skill

Every 1 min for 12 mins, alternating between:
1 Cluster
8 Bar Facing Burpees

Then

Power Elizabeth
21-15-9 reps, for time of:
Power Clean, 135/95
Ring Dips

(Scale ring dips to ring pushups or standard pushups on the deck. No bands on rings please)

Buyout

Strict Handstand Push-ups 4x Max Rep

Practice Handstand walks

CrossFit I35 WOD 12/13/17

Strength/Skill Every 1 min for 10 mins, alternating between: 3 Hang Squat Snatches* 8 Bar Facing Burpees *Yes I know we did these yesterday so if you’re sore drop the weight. Always be smart. Then Every 1 min for 20 mins, alternating between: Deadlift, 315/215 lbs* 8 Box Jump Overs, 24/20 in Deadlifts start with…

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CrossFit I35 WOD 12/12/17

Tuesday Strength/Skill Back Squat Take 20 Minutes to determine a max set of 8 (note to new people. If it felt easy, do another set until it doesn’t. This set should be one rep shy of failure so it ends up being a set of 7 or 9 that’s ok. Also if you’re pretty sure you…

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