CrossFit I35 WOD 1/22/2020

WARMUP 30 Seconds Push-up to Down Dog Box Facing Step-ups Kettlebell Romanian Deadlifts Lateral Box Step-ups (30 Seconds Each Side on box lower than you normally use in wods) Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side) Active Spidermans Box Facing Step-ups MOBILITY  Wrist Stretch on Box: 30 Seconds Each Direction Movement Prep…

Details

CrossFit I35 WOD 1/21/2020

WARMUP   2 Rounds 30 Seconds: Jumping Jacks Active Samson   2 Rounds 30 Seconds: Frog Hops Active Spidermans   PRACTICE ROUND 1 Round 10 Sumo Deadlift High-pulls, 75/55 lbs 5 Burpee Box Jumps, 24/20   WOD   3 rounds for time of: 20 Sumo Deadlift High-pulls, 75/55 lbs 20 Burpee Box Jumps, 24/20 The…

Details

CrossFit I35 WOD 1/20/2020

“When it’s obvious that the goal cannot be reached, don’t adjust the goal, adjust the action steps.” -Confucius Imagine it’s the final days of 2020. We’re sitting at a desk together, with a pen and paper, answering these three questions: What were my three biggest accomplishments in 2020? Where did I set a goal, but…

Details

CrossFit I35 WOD 1/19/2020

Warmup   PVC Mobility   Barbell Warmups   Then   For Time: 30 Double Unders 15 Power Snatches (75/55) 15 Thrusters (75/55)   Rest 1 Minute   30 Double Unders 10 Power Snatches (95/65) 10 Thrusters (95/65)   Rest 1 Minute   30 Double Unders 5 Power Snatches (115/85) 5 Thrusters (115/85)   Rest 1…

Details

CrossFit I35 WOD 1/18/2020

Warmup 5 Minutes For Quality: 50 Single Unders 3 Inchworm to Push-ups 6 Glute Bridges 9 Slow Air Squats   MOBILITY Pec Stretch on Wall: 30 Seconds Each Side Front Rack Stretch: 1 Minute Goblet Prying Squat Hold: 1 Minute   Movement Prep 15 Second Push-up Plank Hold 5 Push-ups 15 Second Bottom Push-up Hold…

Details

CrossFit I35 WOD 1/17/2020

WARMUP 30 Seconds Single Unders Active Spidermans Straight Leg Sit-ups   Fast Single Unders Active Samson Hollow Hold with feet on floor and hands by side   Double Unders Push-up to Down Dog Arch Hold Click Here   Movement Prep 10 Scap Pull-ups Click Here 5 Kip Swings 1-3 Strict Toes to Bar 5 Knees…

Details

CrossFit I35 WOD 1/16/2020

Warmup   1 minute each   Single-Leg Glute Bridges (30 Seconds Each) Click Here Push-up to Down Dog   Glute Bridge Walkouts Front Plank on Hands   Alternating Bird Dogs Inchworm to Push-up   Barbell Warmups   3 Sets of Javorek Complex I   First set being cued by the trainer and sets 2 and…

Details

CrossFit I35 WOD 1/15/2020

Warm-Up18   30 Seconds Easy Row Single Unders Cossack Squats   Moderate Row Single Unders Pausing Air Squats (3 Seconds in Bottom)   Faster Row Single Unders Air Squats   Barbell Warmups and Mobility   Strength   1 Pausing Front Squat + 1 Front Squat   Lift Weight out of the rack. Have a spotter…

Details

CrossFit I35 WOD 1/14/2020

Warmup   30 Seconds each Single Unders Active Spidermans Single Arm Dumbbell Strict Press (30 Seconds Each Side)   Single Unders Fast as Possible Push-up to Down Dog Click Here Single-Arm Dumbbell Row (30 Seconds Each Side)   Double Unders Inchworm to Push-up Single Dumbbell Goblet Reverse Lunges   Body Positions Three Rounds of 30…

Details

CrossFit I35 WOD 1/13/2020

WARMUP 1 Minute Each Active Samson Glute Bridges Plate Hops   1 Minute Each Active Samson + Air Squat Single-Leg Glute Bridges Plate Ground to Overhead   30 Seconds Air Squats Glute Bridge Walkouts Plate Counterbalance Squats   Warmup Performed with 10# or 15# Plate   MOBILITY Front Rack Stretch: 1 Minute Wrist Stretch: 30…

Details