CrossFit I35 WOD 1/23/2020

WARMUP 2 Rounds 40 Seconds On / 20 Seconds Off: Station 1: Row Station 2: Front Plank Hold Station 3: Glute Bridge Walkouts Click Here Station 4: Banded Good Mornings   MOBILITY Ankle Stretch: 1 Minute Banded Pike Stretch: 1 Minute   Movement Prep 10 Frog Hops 4 Step-Up Lateral Barbell Burpees 4 Jump-Up Lateral…

Details

CrossFit I35 WOD 1/23/2020

WARMUP   Easy Jog   60 Seconds Each Banded Pass Throughs Banded Pull Aparts Banded Y’s Banded Strict Press   Barbell Warmup   Javorek Complex 1 round with empty bar and one round with weight on the bar.   Movement Prep 10 Slow AbMat Sit-ups 5 AbMat Sit-ups 20 Seconds With Light Dumbbell:   Kneeling…

Details

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