CrossFit I35 WOD 2/5/2020

WARMUP   30 Seconds slow air squats (4 counts down, 4 counts up) 30 Seconds Plate Hops 30 Seconds moderate air squats (2 counts down, 2 counts up) 30 Seconds Plate Ground to Overhead 30 Seconds air squats (regular tempo) 30 Seconds Plate Lateral Squats (Holding Plate Out Front) 30 Seconds air squats (regular tempo)…

CrossFit I35 WOD 2/4/2020

WARMUP   30 Seconds Single Unders Alternating Shoulder Taps Banded Pass Throughs   Faster Single Unders Push-up to Down Dog Banded Pull Aparts (Palms Down)   Double Unders Inchworm to Push-up Banded Pull Aparts (Palms Up)   MOBILITY   Childs pose on box: 1 Minute   STRICT GYMNASTICS   3 Sets for Max Reps (Choose…

CrossFit I35 WOD 2/3/2020

WARMUP   30 Seconds Easy Shuttle Runs Active Samson Glute Bridges Front Plank (On Elbows)   Moderate Shuttle Runs Walking Spiderman Stretch Single-Leg Glute Bridges (30 Seconds Each) Side Plank (30 Seconds Each)   Faster Shuttle Runs Walking Lunges Glute Bridge Walkouts Wall Sit (Just Below Parallel)   Movement Prep   With Very Light Weight…

CrossFit I35 WOD 2/1/2020

Warmup 1 Minute Each Easy Jump Rope Active Spidermans Good Mornings (Empty Bar) Back Squats Fast Singles Active Samson Strict Press (Empty Bar) Thrusters Double Unders Push-up to Down Dog Romanian Deadlifts (Empty Bar) Front Squats MOBILITY Barbell Ankle Stretch: 45 Seconds Pec Stretch on Wall: 45 Seconds Each Side Barbell Warmup   PRACTICE ROUND…

CrossFit I35 WOD 1/31/2020

WARMUP 30 Seconds Single Unders PVC Pass Throughs Straight Leg Sit-ups Single Unders PVC Lat Stretch Arch Ups (Up and down without holds. Feet stay down) Single Unders PVC Overhead Squats V-Ups with PVC MOBILITY Couch Stretch: 1 Minute Each Side   Barbell Warmups   Strength Snatch Complex Build to a Heavy Complex: 1 Hang…

CrossFit I35 WOD 1/29/2020

WARMUP 30 Seconds Slow Air Squats (4 counts down and 4 counts up) Front Plank Active Samson Moderate Air Squats (2 counts down and 2 counts up) Right Side Split Squat Left Side Split Squat Faster Air Squats Right Side Plank Left Side Plank   MOBILITY Ankle Stretches   Dumbbell Warmup 30 Seconds Each Single…

CrossFit I35 WOD 1/28/2020

WARMUP 30 Seconds Easy Singles Banded Good Mornings Box Step-ups Fast Singles or Easy Doubles Banded Pull Aparts Lateral Box Step-ups (15 Seconds Each) Double Unders Banded Pass Throughs Lateral Hops  Body Positions 30-20-10 Hollow Hold Seconds (feet on ground arms overhead or by side if core breaks) Arch Hold Seconds (chest up, neck neutral,…

CrossFit I35 WOD 1/26/2020

General Warmups   15 Minutes of Turkish GetUp Practice   Then   3 Rounds: 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* 100′ Walking Lunge 40 Russian Kettlebell Swings 24/16* *We are looking to break only once in the set of 40. If you can’t do 20 unbroken reps lower the weight until you can.…