ISF Virtual Bootcamp 05/03/20
WARM UP 2RDs 30s 1. Squats 2. Jumping Jacks 3. Lunges 4. Seal Jacks 5. Dive Bombers 6. M. Climbers MAIN WORK OUT RD1 60s/15s, RD2 40s/15s 1. DB Push Up/ Rows 2. DB Squat & Press 3. DB Bent Over Rows 4. DB Chest Press 5. DB/KB Swings 6. DB/ KB Dead Lift 7. Sit Up/ DB Press 8. Weighted Flutter Kicks - *RD1 Drill in between each exercise is 30s Criss Cross Jump squats **RD2 Drill in between each exercise is 20s Burpees FINISHER 5 Minutes Cradio 30 Push Ups 5 Minutes Cardio 30 Sit ups 5 Minutes Cardio 10 Pull Ups
Hero Wod Wednesday
This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA, on November 30, 2019. The vehicle entered Fort Story at Gate 8 on Atlantic Avenue by driving the wrong way in the outbound lanes at a high rate of speed at 7:35 pm. Personnel at the gate immediately requested assistance and MA3 Temores began to respond to the scene. The civilian driver of the vehicle intentionally struck MA3 Temores’ patrol car head-on. MA3 Temores had served with the U.S. Navy Security Forces for only 10 months. He is survived by his wife and 2-year-old son.
Hero Wod Wednesday
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie died. The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on the CrossFit Main Site as the workout of the day for Monday, December 31, 2012 (121231).
Hey Buddy!” —— This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014, due to a collision between a truck and his stationary unmarked police car. —— A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. —— Thank you @crossfit_underdog for partnering up with us for military appreciation month!
ISF Virtual Bootcamp Ep. 4
WARM UP 1RD 30s 1. Butt Kickers 2. Squats 3. High Knees 4. Lunges 5. M. Climbers 6. Plank Toe Touches 7. Bicycles 8. Butterfly Sit Ups MAIN WORK OUT RD1 45s, RD2 30s 1. 10 M. Climbers/ Push Up 2. Scapular Push Ups 3. 10 High Knees/ Side Jump 4. Shoulder Tap/ Pike Press 5. Weighted Side Lunge 6. Opposite Side Lunge 7. Weighted Squat/ Calf Raise 8. Hollow Hold 9. Broad Jump/Burpee 10. Plank See Saw - 3RD 20s 1. Squat Hold 2. Squat Pulse 3. Push Up Hold 4. Push up Pulse AMRAP 10 Minutes 1. 20 Alt. V-Ups 2. 15 Jump Squats 3.10 Diamond Push Ups 4. 5 Pull Ups