Chris Isernio

Workout:

Bench Press
5 x 3
Increase 5 lbs from last week

5 Rounds
5 Power Snatch @135/95
12 Burpee Pull ups

Workout:
Back Squat
20 reps + 10 lbs

16 Min EMOM
Minute 1: 200/175 Ski
Minute 2: 12 Swings 70/53
Minute 3: 12 GHD Sit ups
Minute 4: 12 KB Cossack (6 ea.) 44/26

Workout:

2025 Crossfit Open
Signed up or not. Starting today and for the next 3 Friday’s @5:30 pm.
Come down to do the wod or watch and cheer!

Open workout:
As many rounds and reps as possible in 15 min. of:
3 Lateral Burpees over the Dumbbell
3 Dumbbell hang clean-to-overheads
30-foot walking lunge (2 x 15 feet)
@50/35-lb Dumbbell
*After completing each round, add 3 reps to the burpees and hang clean-to-overheads

Workout:
Front foot elevated Lunge with DB’s
4 x 8 ea.

5 Rounds
Row 500
Run 400

Workout:

Deadlift
5 x 4 + 10 lbs

Every Min (24 Minutes)
Min 1: 200/175m Ski
Min 2: 5 Power Cleans @165/110
Min 3: 10 Box Jumps @30/24
Min 4: 10 Ring or Bar Dips

Workout:

Bench Press
5 x 4 + 5 lbs from last week

3 Rds
500m Row or Ski
25 Burpee

Workout:

Back Squat
20 reps + 5-10 lbs

Every 3 Minutes for 12 Minutes
30 Double Unders
20 GHD Sit ups
25 Wall Ball

Workout:

1st: Bike 10/7 Cals
2nd: 7 Front Squat 135/95
3rd: 10 Pull ups
4th: 5 Overhead Squat 135/95
5th: Ski 200/150
6th: :45 Plank

Workout:

30 Min EMOM
1st: 35 Double Unders
2nd: 3 Power Snatch @135/95
3rd: 10 Burpee
4th: 5 Power Clean @135/95
5th: 4 Box Jump @30/24
6th: 15 Russian Twists

Workout:

Deadlift
5 x 5 @65%

5 Rounds
10/7 Cal Bike
10 Swings
10 Db Lunges
10 Plank DB pull throughs (5 ea. side)