CrossFit I35 WOD 2/15/2020

WARMUP   40 Seconds Station 1: Easy Row Station 2: Active Spidermans Station 3: Barbell Good Mornings   Station 1: Moderate Row Station 2: Mountain Climbers Station 3: Barbell Romanian Deadlifts   Station 1: Faster Row Station 2: Slow Burpees Station 3: Barbell Deadlifts   Movement Prep Establish Set-up Position 30 Seconds Slow Deadlifts  …

CrossFit I35 WOD 2/14/2020

For a very special valentines day the workout is:   Fran 21-15-9: Thrusters (95/65) Pull-ups   WARMUP   30 Seconds Plate Lateral Squats Glute Bridges Hollow Hold Feet on Floor Air Squats   Plate Counterbalance Squats Single-Leg Glute Bridges (30 Seconds Each) Arch Hold Air Squats   Plate Ground to Overhead Glute Bridge Walkouts Shoulder…

CrossFit I35 WOD 2/13/2020

WARMUP   1 Minute   Active Samson Single Arm Farmers Carry (30 Seconds Each Side)   Inchworm to Push-up Single Arm Front Rack Carry (30 Seconds Each Side)   Alternating Reverse Lunges Single Arm Overhead Carry (30 Seconds Each Side)   Performed with 1 Light Kettlebell   MOBILITY   Couch Stretch: 60 Seconds Each Side…

CrossFit I35 WOD 2/12/2020

WARMUP   10 Medicine Ball Cleans 10 Medicine Ball Squats 10 Alternating Medicine Ball Box Step-ups (5 Each Side)   Single Dumbbell Warmup   30 Seconds Single-Leg Romanian Deadlift (30 Seconds Each Side) Single Arm Strict Press (30 Seconds Each Side) Goblet Squats   Performed with 1 Light Dumbbell   MOBILITY   Ankle Stretch Child’s…

CrossFit I35 WOD 2/11/2020

WARMUP   30 Seconds Easy Row Push-up Plank Hold (On Hands) Active Spidermans Banded Pass Throughs   Moderate Row Hollow Hold Inchworm to Push-up Banded Pull Aparts   Faster Row Alternating Bird Dogs Push-up to Down Dog Banded Triceps Press Downs   MOBILITY Banded Shoulder Stretch   Strength   Take 10 Minutes to Determine a…

CrossFit I35 WOD 2/10/2020

WARMUP 30 Seconds Single Unders Down Dog to pushup Slow Air Squats Squat Hold (Active Below Parallel) Single Unders (Right Leg) Down Dog to pushup Lunges Squat Hold (Active Below Parallel) Single Unders (Left Leg) Push-up to Down Dog Video Lunges Squat Hold (Active Below Parallel) MOBILITY Barbell Ankle Stretch: 1 Minute Front Rack Stretch:…

CrossFit I35 WOD 2/8/2020

WARMUP 30 Seconds Low Box Step-ups Sit-ups Mountain Climbers Lateral Box Step-ups (30 Seconds Each Leg) Hanging Hollow Hold Frog Hops High Box Step-ups Hanging Arch Hold Burpees Barbell Warmups   Workout of the Day   Teams of 3 For Time (30 Minute Cap): 3 Rounds: 1,000 Meter Row 30 Toes to Bar Into… 21…