5/15/21

CrossFit ISO – CrossFit Warm-up *Coach led Tumilson (Time) 8 Rounds For Time of: 200m Run 11 Dumbbell Burpee Deadlifts, 60#In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011To learn more about Tumilson click…

5/14/21

CrossFit ISO – CrossFit Warm-up *Coach led Behind The Neck Jerk (Push or split heavy single for the day) Overhead Squat (Build to a heavy single) Metcon (AMRAP – Reps) Work 1:30 70 double unders *max power snatch w/ time remaining 95/65# Rest 1:30 Work 1:30 70 double unders *max…

5/13/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 50/40 assault bike calories 50 ring push ups Accessory Work 21’s (bicep curls) 7 half low reps / 7 half high reps / 7 full extension reps Rest 2-3:00 3 rounds ROMWOD & Chill

5/12/21

CrossFit ISO – CrossFit Warm-up *Coach led Back Squat (1×3@60% 1×3@70% 1×4@80% 1×3@90% 2×5@85% ) Metcon (AMRAP – Rounds and Reps) 25/21 calorie row 25 hip extensions 25 GH sit ups AMRAP 20 minutes ROMWOD & Chill

5/11/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Gymnastic “EMOM” x 30 minutes -Handstand walk OTM x 10 -Pistols (one-legged squat) OTM x 10 -Ring muscle up OTM x 10 Metcon (Time) 5 rounds for time of: 3 power cleans 60-yard shuttle sprint (5-10-15 yards) Rx = 155/225#

5/10/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 3 rounds for time: 12 left-hand Turkish get-ups 12 right-hand Turkish get-ups 3 legless rope climbs, 15-ft. rope Rx = 50/35# Back Squat (1×3@65% 1×4@75% 3×4@85% 1×5@90%)

5/8/21

CrossFit ISO – CrossFit Warm-up *Coach led Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders cool…

5/7/21

CrossFit ISO – CrossFit Warm-up *Coach led Deadlift Metcon (4 Rounds for weight) 5-5-5-5 Metcon (Time) 30-20-10 of: DB bench press *increasing weight GH sit up *100 double unders before each set30’s @ 50/35# 20’s @ 60/40# 10’s @ 70/45#

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