Today's WOD

Wednesday 1.23
Bring a friend day is Sunday!!! Use this link to pre-register your friends!
https://islipcrossfit.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=4925&ClassId=68060258
Bench Press (1RM )
12 minutes to find a 1RM
Metcon (AMRAP - Rounds and Reps)
AMRAP 5
5 Front Squats (135,95)
5 Bar Facing Burpees


Past wods

Tuesday 1.22
Bring a friend day is Sunday!!! Use this link to pre-register your friends!
https://islipcrossfit.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=4925&ClassId=68060258
Back Squat (8x2 Pause Squats Start at 60%ish and climb)
3 seconds in the hole
Back Squat (3x2 climbing)
Finish with a heavy double normal speed ~85% or so

 

Monday 1.21
Metcon (AMRAP - Reps)
20 minute clock
AMRAP 8
80 Double Unders
20 Power Clean

rest 4:00

AMRAP 8
80 Double Under
20 Power Clean

*increase weight every round, and start second AMRAP where you finished the first
RX Weight = (95/65, 115/85,135/95, 155/105, 185/125) *

 

Sunday Funday
Next Sunday Funday, bring a friend!
https://islipcrossfit.wodify.com/OnlineSalesPortal/ReviewPurchase.aspx?OnlineMembershipId=4925&ClassId=68060258
Metcon (Time)
4 Rounds for time, alternating rounds:
21-15-9
Toes to Bar
Burpee Over Bar (lateral)
Push Press (95,65)
*partner 1 does 21 of all 3, partner 2 does 15 of all 3, partner 1 finishes round 1 by completing the 9's.
*partner 2 then begins the 21's of round 2 and so on*