CrossFit I35 WOD 2/24/2020

WARMUP   40 Seconds Easy Row Inchworm to Push-ups   Moderate Row Active Samson   Faster Row Push-up to Down Dog   30 Seconds Arch Hold Air Squats Hollow Hold Air Squats Glute Bridges   MOBILITY   Pigeon Pose + Wrist Stretch: 1 Minute Each Leg   Movement Prep   10 Scap Pull-ups 5 Kip…

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CrossFit I35 WOD 2/23/2020

General Warmup   Barbell Warmups   For Time: 1k Row or Bike 30 Power Snatches (115/85) 1k Row or Bike   Start the workout on either the rower or bike for the buy in then do the buyout on the opposite piece of equipment. If you start on the bike and a rower isn’t available…

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CrossFit I35 WOD 2/22/2020

WARMUP 2 Rounds of 20 Seconds of Work and 10 Seconds of Rest   Air Squats Plank On Hands AbMat Sit-ups Air Squats Hanging Hollow Hold Hanging Arch Hold Air Squats Right Side Plank Left Side Plank   10 Seconds Rest Between Movements   MOBILITY   Childs pose on box: 1 Minute   Pec Stretch…

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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…

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CrossFit I35 WOD 2/20/2020

Warmup   PRACTICE ROUNDS   1 Round 50 feet Dumbbell Lunges 10 AbMat Sit-ups 5 Dumbbell Cleans   Performed With Lighter Weights   1 Round 50 Feet Dumbbell Lunges 10 AbMat Sit-ups 5 Dumbbell Cleans   Workout of the Day   20 Minute AMRAP   100 Feet Dumbbell Lunges 10 AbMat Sit-ups 5 Dumbbell Cleans…

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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…

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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…

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CrossFit I35 WOD 2/17/2020

WARMUP   30 Seconds   Active Samson Hollow Hold   Push-up to Down Dog Arch Hold   Inchworm to Push-ups Straight Leg Sit-ups   Air Squats V-Ups   MOBILITY   Couch Stretch: 1 Minute Each Side Wrist Stretch: 30 Seconds Front Rack Stretch: 30 Seconds   Movement Prep   10 Scap Pull-ups 5 Kip Swings…

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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  …

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