CrossFit I35 WOD 2/21/2020

Movement Prep   Introduction of Assault Bikes WARMUP   30 Seconds   Easy Bike Knuckle Drags Single Unders   Moderate Bike Active Spiderman + Hamstring Stretch AbMat   Faster Bike Fast Single or Double Unders AbMat Sit-ups   Use the warmup rides to determine a pace that can be maintained for 3 minutes with enough…

CrossFit I35 WOD 2/19/2020

Wednesday   WARMUP   30 Seconds Single Unders PVC Pass Throughs PVC Straight Leg Swings (15 Seconds Each Side)   Quick Single Unders PVC Lat Stretch PVC Overhead Squats   Higher Single Unders or Doubles Narrower PVC Pass Throughs Narrower PVC Overhead Squats   Barbell Warmups   Strength   Take 15 minutes to build to…

CrossFit I35 WOD 2/18/2020

WARMUP   30 Seconds Single Unders PVC Pass Throughs Click Here PVC Straight Leg Swings (15 Seconds Each Side)   Quick Single Unders PVC Lat Stretch PVC Overhead Squats   Higher Single Unders Narrower PVC Pass Throughs Narrower PVC Overhead Squats   Workouts of the Day   Complete as many rounds as possible in 7…

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…