CrossFit I35 WOD 3/22/2020
General Warmup
Workout of the Day
AMRAP 16:
3 Bar Muscle Ups*
12 Dumbbell Hang Clean and Jerks (50/35)
21 AbMat Sit-ups
*scale to jumping bar muscle-ups.
Sunday Goat Day
Trainers Choice
CrossFit I35 WOD 3/21/2020
WARMUP 30 Seconds Each Push-up to Down Dog Air Squats Arch Hold feet on the ground Air Squats Hollow Hold feet on the ground Air Squats Workout of the Day 3 Rounds one minute work per exercise and one-minute rest between rounds Calorie Assault Bike Toes to Bar Thrusters* Weight Increases on thrusters…
CrossFit I35 WOD 3/20/2020
“Fight Gone Bad” 3 Rounds: 1 Minute Wallballs (20/14) 1 Minute Sumo Deadlift High Pulls (75/55) 1 Minute Box Jumps (20″) 1 Minute Push Press (75/55) 1 Minute Row Calories 1 Minute Rest WARMUP 2 Rounds 30 Seconds Air Squats 30 Seconds Medicine Ball Deadlifts 30 Seconds Alternating Box Step-ups 30 Seconds…
CrossFit I35 WOD 3/19/2020
“Farmers Only” 5 Rounds: 30 Kettlebell Snatches 24/16 200′ Single Arm Farmers Carry 24/16 20/15 Calorie Assault Bike WARMUP 1 Minute Easy Bike Active Samson Single Kettlebell Suitcase Deadlifts (30 Seconds Each Side) 40 Seconds Moderate Bike Active Spidermans Single Kettlebell Farmers Carry (20 Seconds Each Side) 30 Seconds Faster Bike Inchworm to Push-up Single…
CrossFit I35 WOD 3/18/2020
Workout of the Day Paradise Lost Perform each set as a 2-minute AMRAP with a 1-minute rest between sets Front Squats 115/85* Front Squats 135/95 Front Squats 155/105 *Bar Starts on the floor Rest 3 Minutes Press 75/55 Press 95/65 Press 105/85 Rest 3 Minutes AMRAP 2: Deadlifts…
CrossFit I35 WOD 3/17/2020
WARMUP 30 Seconds Each Easy Bike Easy Row Easy Shuttle Runs Walking Spidermans Moderate Bike Moderate Row Moderate Shuttle Runs Walking Samson Stretch Faster Bike Faster Row Faster Shuttle Runs Inchworm to Push-up MOBILITY Pigeon Pose: 1 Minute Each Side Workout of the Day Fight Gone Bad…
CrossFit I35 WOD 3/16/2020
“Spice Girl” For Time: 21 Power Snatches (95/65) 5 Rounds of “Cindy” 21 Overhead Squats (95/65) 5 Rounds of “Cindy” 21 Squat Snatches (95/65) WARMUP 30 Seconds Each PVC Pass Throughs PVC Overhead Squats Down Dog to pushup PVC Pass Throughs PVC Overhead Squats Up Dog to pushup PVC Pass Throughs PVC Overhead Squats Push-up…
CrossFit I35 WOD 12/15/2020
General Warmup
Workout of the Day
5 Rounds:
12 Lateral Burpees Over Dumbbell
40 Double Unders
12 Single Dumbbell Box Step Ups (50/35 to 24″/20″)
40 Double Unders
After Party
Sunday Goat Day
Trainers Choice
CrossFit I35 WOD 3/14/2020
WARMUP 30 Seconds Active Samson Romanian Deadlifts Active Spidermans Hang Muscle Cleans Push-up to Down Dog Strict Press & Reach Active Spidermans Good Mornings Active Samson Elbow Rotations Movement Prep 15 Second Dip Hold 5 Aggressive Push Jerks Build to Workout Weight with Team PRACTICE…
CrossFit I35 WOD 3/13/2020
WARMUP Partner Warmup Buddy 1: 1 Minute Row (Easy) Buddy 2: 1 Minute Squats to Medicine Ball Buddy 1: 45 Seconds Row (Moderate) Buddy 2: 45 Seconds Medicine Ball Slams Buddy 1: 30 Seconds Row (Faster) Buddy 2: 30 Seconds Squats with Medicine Ball Swap Stations with Buddy After Allotted Time…