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…

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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…

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CrossFit I35 WOD 3/12/2020

WARMUP   20 Seconds Each   Shuttle Runs Quad Stretch Knee to Chest Knuckle Drag   Shuttle Runs Side Lunges Cradle Stretch Straight Leg Kicks   Shuttle Runs Walking Spidermans Walking Samson Inchworms   Shuttle Runs Front Plank Side Plank (Right) Side Plank (Left)   Shuttle Runs Push-ups Sit-ups Air Squats   Shuttle Runs High…

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CrossFit I35 WOD 3/10/2020

WARMUP   45 work 15 seconds rest   Easy Bike Single Unders PVC Pass Throughs   Moderate Bike Single Unders PVC Lat Stretch   Faster Bike Single Unders PVC Overhead Squats   MOBILITY   Barbell Thoracic Opener: 2 Minutes   Barbell Warmups and Drills   PRACTICE ROUND   1 Round With Opening Snatch Weight: 6…

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CrossFit I35 WOD 3/8/2020

General Warmup   Barbell Warmups and Technique Drills   Then   3 Rounds:   40/30 Calorie Assault Bike 30 Kettlebell Goblet Reverse Lunges 24/16 20 Power Cleans (95/65)   After the completion of the third round take 5 minutes to determine a 1RM of the following:   Power Clean   There are a couple of…

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CrossFit I35 WOD 3/7/2020

WARMUP   30 Seconds Easy Row PVC Pass Throughs Child’s Pose   Moderate Row PVC Lat Stretch Wrist Stretch   10 Seconds Faster Row PVC Overhead Squats Table Top Stretch   Barbell Warmups   Teams of 3 For Time (30 Minute Cap): 75 Power Snatches (95/65) 75/50 Calorie Row   50 Power Snatches (115/85) 50/35…

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CrossFit I35 WOD 3/6/2020

WARMUP   All 40 seconds work 20 seconds rest   Easy Shuttle Runs Lateral Box Step Overs   Moderate Shuttle Runs Inchworm to Push-up Video   Faster Shuttle Runs Box Facing Step-ups   PRACTICE ROUND   1 Round 4 Calorie Assault Bike 4 Burpee Box Jumps 4 Shuttle Runs   Workout of the Day  …

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CrossFit I35 WOD 3/5/2020

  WARMUP   30 Seconds Active Samson PVC Pass Throughs PVC Overhead Squats   Active Spidermans PVC Pass Throughs PVC Overhead Squats   Push-up to Down Dog PVC Pass Throughs PVC Overhead Squats   Try to Get More Narrow with Each Set on PVC   MOBILITY Couch Stretch: 1 Minute Each Side   Movement Prep…

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CrossFit I35 WOD 3/4/2020

WARMUP   40 Seconds work and 20 seconds rest for all rounds.   Easy Row Easy Bike Single Unders   Moderate Row Moderate Bike Quick Single Unders   Faster Row Faster Bike High Single Unders   MOBILITY   Pigeon Pose: 45 Seconds Each Side   PRACTICE ROUND   1 Round   300 Meter Row (At…

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