Iron Sharpens Iron

#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

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

 

10/11/17 WOD

Every 2:00 for 20:00 (10)
1.1 High hang clean
Build to today’s heavy technical double

EMOM 5:00
Clean pull x 2
80-110% of 1rm

4 sets for quality:
12 alternating front rack box step ups, AHAP
(Across; Box at knee height)

3 Rounds for Quality:
5 yoga pushups
10 PVC cuban presses
75m Waiter’s Walk AHAP R
75m Waiter’s Walk AHAP L

10/9/17 WOD

“The Filthy Fifty”
For time:
50 Box jump, 24/20″
50 Jumping pull-ups
50 Kettlebell swings, 55/35#
50 Walking Lunges
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall balls, 20/14#
50 Burpees
50 Double unders

Compare to 5/14/14, 6/25/13, 1/10/13.