WOD

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 15/10 assault bike calories 15 burpees 5 roundsOr Metcon (Time) 21-15-9 Sandbag cleans 150/100# Assault bike calories Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Gymnastic “EMOM” x 30 4-7 toes-to-bar OTM x 10 4-7 handstand push ups OTM x 10 4-7 chest-to-bar pull ups OTM x 10*Add a rep from last week Metcon (AMRAP – Reps) 20 GH sit ups 10 left arm DB…

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 400m run 7 hang squat snatches 135/95# 3 rope climbs 4 rounds Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Alternating “EMOM” 1- 16 pistols 2- 6 strict chin ups 3- 4 sandbag cleans 150/110# 4- 20m sandbag carry 150/110# 24 minutes Extra Credit Snatch (Build to a heavy single) Clean and Jerk (Build to a heavy single)

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 30/25 assault bike calories 1:00 handstand hold 4 rounds Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 5 rounds for time of: 50 double-unders 15 box jumps 24/20″ 1 shuttle sprint (5 yards, 10 yards, 15 yards) Rest 2 minutes Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 1000m row 50 single arm DB squat snatches 750m row 35 single arm DB squat snatches 500m row 20 single arm DB squat snatchesRx = 40/30# Rx + = 50/35# Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Gymnastic EMOM x 30 4-7 toes-to-bar OTM x 10 4-7 handstand push ups OTM x 10 4-7 chest-to-bar pull ups OTM x 10*Increase one rep from last week Metcon (Time) 1000m row 50 single arm DB squat snatches 750m row…

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (4 Rounds for reps) Tabata interval :20sec. work / :10sec. rest / 8 rounds @ each -Deadlift 185/135# -Hang power clean 135/95# -Front squat 115/85# -Push press 95/65# Extra Credit *See whiteboard

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (AMRAP – Rounds and Reps) 4 Tire flips 665/335# :60 sec. battle ropes (:20 sec. x 3) Lunge length of turf Monkey bars (2 lengths) Burpee broad jump length of turf “AMRAP” 20 minutes Core Work *See whiteboard