WOD

4/23/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (2 Rounds for reps) 10 rounds of: 1 minute of rowing Rest 15 seconds 30 seconds of ring dips Rest 15 seconds*Enter total calories & total dips Back Squat (4×9@70%) Accessory Work Metcon (No Measure) 100 barbell curls for quality 45/35#*Add 10/5#…

4/22/21

CrossFit ISO – CrossFit Warm-up *Coach led Griff (Time) For Time: Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwardsIn honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.To learn more about Griff click…

4/21/21

CrossFit ISO – CrossFit So long Sahar :, ( … but not for too long!!! : ) Warm-up Coach led Back Squat (10×3@85%) Or Sahar’s send-off WOD (Time) 50/40 assault bike calories 80 snatches 75/55# 50/40 assault bike calories *10 burpee box jump overs 24/20″ every break on the snatchesMust…

4/20/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (AMRAP – Reps) With a partner… 2 DB bench press 50/35#’s 2 Calorie ski 30 double unders each 4 DB bench press 4 Calorie ski 30 double unders each 6 DB bench press 6 Calorie ski 30 double unders each 8/8/30 10/10/30…

4/15/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 5m handstand walk / 15 double unders 10m handstand walk / 30 double unders 15m handstand walk / 45 double unders 20m handstand walk / 60 double unders 25m handstand walk / 75 double unders 30m handstand walk / 90 double…

4/14/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 1:00 max. assault bike calories 50 abmat sit ups 1:00 max. assault bike calories 40 abmat sit ups 1:00 max. assault bike calories 30 abmat sit ups 1:00 max. assault bike calories 20 abmat sit ups Metcon (Calories) enter calories here…

4/13/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (5 Rounds for weight) Hang Power Snatch 5-5-5-5-5 Hang Power Snatch ((enter heaviest 5 here)) Toes-To-Bar (3 attempts (enter best set here)) Metcon (9 Rounds for time) 50m sprint x 5 400m sprint x 3 800m sprint x 1rest as need between…

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