CrossFit I35 Home WOD for Friday 4/9/2020

Warmup 30 Seconds Each Active Samson Romanian Deadlifts Active Spidermans Hang Muscle Cleans Push-up to Down Dog Strict Press & Reach Active Samson Good Mornings Active Spidermans Elbow Rotations Push-up to Down Dog Home Workout Full Gym   DT 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Barbell: 155/105 Home Workout AMRAP…

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CrossFit I35 Home WOD for Thursday 4/8/2020

Warmup   5 Rounds: 5 Prying Goblet squats 10 Calorie Bike/Row OR 100m Jog 15 Dumbbell deadlifts   Home Workout Full Gym   AMRAP 25: 25/18 Calorie Assault Bike 25 AbMat Sit-ups 250′ Double Kettlebell Farmers Carry (53’s/35’s)   Home Workout   5 Rounds For Time: 100m Single DB Farmers Carry 200m Run 30 Kettlebell…

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CrossFit I35 Home WOD for Tuesday 4/7/2020

Warmup Row, Jog or Bike Warmup 2 Minutes 30 Seconds Each To Low Box: Alternating Box Facing Step-ups Down Dog Lateral Box Step-ups (30 Seconds Each Leg) To Higher Box: Alternating Box Facing Step-ups Ankle Rocks on Box Lateral Box Step-ups (30 Seconds Each Leg) 30 Seconds Each Active Spidermans Inchworms Up Dog Mountain Climbers…

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CrossFit I35 Home WOD for Monday 4/6/2020

Warmup Bike, Row or Run Warmup 1 Minute Seconds Easy 1 Minute Seconds Easy-Moderate 1 Minute Seconds Moderate 30 Seconds Glute Bridges Single-Leg Glute Bridges (30 Seconds Each Side) Glute Bridge Walkouts Plank Hold Single Leg Extensions (30 Seconds Each Side) Air Squats Home Workout Full Gym On the 5:00 x 5 Rounds: 21/15 Calorie…

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CrossFit I35 Home WOD for Friday 4/3/2020

CrossFit I35 Home WOD for Friday 4/3/2020 Warmup 30 Seconds Ankle Rocks (30 Seconds Each Side) Lateral Squat Hold (30 Seconds Each Side) Squat Hold Slow Air Squats Lateral Squats Wall Squats  Home Workout Some Equipment 3 Sets 1 Minute Bike or run 10 Lateral Jumps over Dumbbell 10 Alternating Dumbbell Cleans 10 Alternating Dumbbell…

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CrossFit I35 Home WOD for Wednesday 4/2/2020

Warmup   30 Seconds Each Performed with a Single Light Kettlebell: Farmers Carry (30 Seconds Each Side) Front Rack Carry (30 Seconds Each Side) Overhead Carry (30 Seconds Each Side) Kettlebell Deadlifts Kettlebell High Pulls Russian Kettlebell Swings Goblet Squats Single Arm Strict Press (30 Seconds Each Side) Full Kettlebell Swings   Strength Work up…

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CrossFit I35 Home WOD for Wednesday 4/1/2020

Warmup   30 Seconds Glute Bridges Single-Leg Glute Bridges (30 SecondsEach Side) Glute Bridge Walkouts Plank Hold Single Leg Extensions (30 Seconds Each Side) Air Squats   40 Seconds Each Hollow Hold Arch Hold   30 Seconds Each Hollow Hold on Pull-up Bar Arch Hold on Pull-up Bar   20 Seconds Each Scap Pull-ups Strict…

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CrossFit I35 WOD 3/30/2020

Warmup   5 Rounds: 5 Russian Baby Makers Video 10 Calorie Bike or Jog 100 meters 15 Scapular Push-ups*   *The scapular push up is a great test of deep shoulder stability as well as midline stabilization. This exercise is what I’ve always said is easy to do poorly and very difficult to do well.…

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