EMOM 10:00
3 stop clean dead + clean pull + hang power
clean + FS + push jerk
*Empty BB or lighter

1.5 mile time trial

Walk 1 lap

4 rfq
:30 front leaning rest on rings
10 alt thread the needle
:30 side plank L
5 sumo inch worm
:30 side plank R
:30 pinch grip plate hold AHAP



Walk 1 lap

1:00 couch stretch R
1:00 couch stretch L
1:00 rig ham stretch R
1:00 rig ham stretch L
1:00 butterfly stretch
10 thoracic ext rotation R
10 thoracic ext rotation L

11/21/18 WOD

HOLIDAY SCHEDULE: regular morning classes, 4-7pm open gym.

5:00 HS walk practice

EMOM 8:00
A – Burgener warm up x 2
B – :20 supinated hang

For Time:
1K Row
50 Thrusters, 45#
30 Pullups

#CheckinforCharity in July & August

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 the charity of the month.

The charity for the month of May is the Lupus Foundation Gulf Coast Chapter.  #LupusFoundation

Lupus Foundation


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



A crucible is an extremely difficult test that combines different elements that when completed form something new. Beginning Monday, 6/19 our next training cycle – The Crucible – will give you the chance to do just that! One day each week for eight weeks you will have the chance to perform a WOD programmed by each coach and specifically designed to be a challenging physical and mental test. Hit these workouts with all you have got and great results will follow!!!

Also during this cycle we will be shifting focus to include a bit more Olympic lifting each week than we have done so far since The Open.

Finally, it is really starting to heat up outside. Be sure you are staying hydrated and getting plenty of rest!!