Chris Isernio

Workout:

10 sets/ 10 reps

Bike for Calories 10/7
Swings 70/55
Bench Press 135/95 (If you think you can go heavier, please do so)
then …
Plank/ Left Plank/ Right Plank/ Rest
30/30/30/30
3 rounds

Workout:

5 Rounds
Row 500/400
Wall Ball Shots 30 reps 20/14
Rest Between Rounds:
Round 1- 60 seconds rest
Round 2- 75 seconds rest
Round 3- 90 seconds rest
Round 4- 180 seconds rest
The rest is done individually, make sure you check the time after each round.
The Rounds should be sprinted through, Rowing at a fast pace and looking to get all 30 wall balls in as few sets as possible.
If you don’t rest the allotted amount of time, you’re moving to slow through the rounds.

We gettin back to Classes!
This dumb ass bullshit stole our mojo!
There’s still Open Gym, but if you want to train with others, come to the classes.
If you are doing your own thing while there’s a class going on, just don’t interrupt the class.
The Class times are 6, 8:15 and 9:30am then 4:30 and 5:30pm, not sure I’ll be there but there will be a coach.
We’ll bring back more classes in the future.

Workout:

21-15-9-6
Power Clean 155/105
Burpee
Chest to Bar Pull up

The first workout of the 2022 Games has been posted.
There is no one that can’t do this workout, they’ve scaled it for every human on planet Earth.
Check out what variation you’ll be doing.
https://games.crossfit.com/workouts/open/2022/22.1?division=1&workout_tiers=scaled

Workout:

15 Min Amrap
3 Wall Walks
12 DB Snatch 50/35
15 Box Jump Overs 24/20

Workout:

5 Three minute Amraps in 19 minutes
Amrap in 3 minutes
3 Power Clean @135/95
6 Push Ups
9 Air Squats

The Crossfit Games are starting.
I believe the first workout is Thursday, did you need more time to think about it?
We’ll be doing all the workouts as part of the Daily Wod, so if you want to compete against the rest of the world, you have to register. I think it’s still $20.
https://games.crossfit.com/

Workout:
5 Rounds
Run 400
20 Deadlifts @155/105 (modify weight as needed, don’t be silly.)
15 Pull up
10 Handstand Push Up

Workout:

With a partner, complete:

*400 Double unders (each person does 20 D.U. then alternate till each person does 200 Doubles)
If you still don’t have your double’s, hang your head in shame while your partner does his/her 20.

*200 Burpees (each person does 10 then alternate until you reach 100 each)
10 Burpees as fast as possible, your partner doesn’t want to wait around for your lazy ass.

200 Swings @70/55 (10 swings each, then alternate till you reach 200)
Make sure every rep is 100% intensity

100 Pull ups (5 reps each person till you reach 100 total)
Make sure each rep is full range, don’t cut your partner short

300 Wall Balls 20/10 (15 each person till you reach 300)
This is the last exercise, don’t puss out!

If you worked out correctly the last three days, you gotta be shot. If your ass was flat on the floor for a number of minutes, you did the squats right. Monday’s wod was a terrible twist on “Fight Gone Bad”, and Tuesday left your back and boobs a wreck. Even if you don’t go heavy, these wods should still be leaving you a mess.
Make sure the effort is 100% and the weight won’t be an issue, in most workouts.
If you’re able to hold a conversation in any of the workouts, you’re not reaching the full potential of the workout!

Workout:

5 Rounds
Run 400
Row 500

Workout:

5 Rounds
50 Double Unders
10 Hip Extension on GHD
10 Single Leg Glute Bridge (off the bench, 10 ea. leg)

Rest as needed …

Back Squat
Complete 10 sets of 10 reps with a partner
The weight you choose should be a struggle to get the 10 reps each set.
Your ONLY rest is when your partner is going, that’s it. No taking more rest or moving slowly to the bar.
As soon as your partner completes his/her set, get right under the bar and do yours.
This should destroy you, if not then you went to light and you should feel ashamed of yourself.

Workout:

5 Rounds
Bench Press Bodyweight Till Failure
Pull ups Till Failure
Each rounds starts with the bench press at bodyweight or a modified weight, keep going till you reach failure (try to get roughly 20 reps or so the 1st set, whatever weight that would be).
Then directly into Pull ups till failure.
Rest 3-5 minutes between each set.

I know some of you don’t enjoy this workout, and would rather do something different.
If this is you, then do this:
Complete 5 rounds:
Row 500 Meters
15 Swings @70/55
15 GHD Sit ups