Iron Sharpens Iron

New Programming Cycle Begins

On Monday, 3/27 we are starting a 6-week cycle where we will be working on building your strength base (squat, deadlift, press), aerobic capacity (some longer, slower WODs), and gymnastics.

The first week will allow you to test your current strength levels, and we will retest several weeks down the road. Remember we are not interested in how much you can lift but rather how much you can control. Said differently, don’t sacrifice mechanics/technique for a few more pounds. Be patient. Respect the principle of mechanics – consistency – intensity.

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#CheckinforCharity in March

Make your WOD count! 

Every time you visit ISI, make sure to publicly* check-in on Facebook.  For every public Facebook check-in to CrossFit Iron Sharpens Iron, we’ll donate toward a great cause.

The charity for the month of March is Grassroots Marriages, Inc.

@GrassrootsMarriages is a grassroots movement of greater marriages. Through a series of assignments aimed at helping communication, relieving financial stress, and improving intimacy, nominated couples challenge their marriage to be better.

You can learn more about the specifics of the challenge here.

Grassroots Marriages, Inc.

*Posts set to “friends-only” don’t register in our software and therefore cannot be counted.

4/25/17 WOD

Every 3:00 for 12:00 (4)
4 Shoulder Press
Across (Increase from last week)

5 sets for quality
3 rope climb (Rx+ 20# vest)
6 strict T2B (Rx+ @3111)
:30 pinch grip hold AHAP
5 sots press AHAP
10 pushup @ 33X1 (Rx+ weighted)

Stretch / foam roll / mobility with any remaining time

4/24/17 WOD

Every 3:00 for 12:00 (4)
4 Front Squats
Across (Increase from week of 4/10)

Every 1:30 for 24:00
A – single-unders
B – row
C – box step-ups
D – crab walk
(Rx+ 20# vest)

Cool down:
Walk 1 lap
1:00 rig ham stretch L
1:00 rig ham stretch R

4/21/17 WOD

Every 3:00 for 12:00 (4)
4 Bench Press
Across (Increase from last week)

For time:
10-20-30
Russian KB swings, 55/35# (Rx+ 70/55#)
Burpee box-jump-overs, 24/20″ (Rx+ 30/24″)

Cool down:
Walk 1 lap
For quality
Accumulate 1:00 Handstand hold
Accumulate 1:00 hold at top of ring dip
30 alternating push-up shoulder-taps (15L / 15R)

4/20/17 WOD

Every 3:00 for 12:00 (4)
4 Deadlifts
75 / 80 / 85 / 87.5%

EMOM 15:00 (5 each)
A – :30 Max-effort Med-ball cleans
B – :30 abmat situps (Rx+ GHD)
C – 100m run

Cool down
Walk 1 lap
1:00 rig ham stretch L
1:00 rig ham stretch R
1:00 figure 4 stretch L
1:00 figure 4 stretch R

4/19/17 WOD

Happy Birthday, Tracey!

AMRAP 5:00
Row for cal

Rest 3:00

AMRAP 5:00
“Mary”
5 HSPU
10 alternating pistols
15 pull-ups

Rest 3:00

EMOM 5:00
50 double-unders (Rx+ :40 Max-Effort triples)

Rest 3:00

AMRAP 5:00
“Cindy”
5 pullups
10 pushups
15 squats
(Rx+ 20# vest; RX++ 20# vest and C2B)

10:00 for quality
1 x 3-stop snatch-deadlift + snatch-pull + snatch with PVC or empty barbell
:20 Samson stretch L
:20 Samson stretch R
5 cat / camel