12/31/17 CrossFit WOD

December 31, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 3 Thrusters (from the floor)   CrossFit WOD: In Teams of 3 One Person Rows 250m One Person does Max Rep Thrusters One Person does Max Rep Sandbag Over Shoulder Rotate Every 250m 15 Minutes

12/30/17 CrossFit WOD

December 30, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Deadlifts (add weight every other minute)   CrossFit WOD: 12 Min AMRAP 4 Deadlifts 12 Sit Ups 8 Box Jumps

12/29/17 CrossFit WOD

December 29, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Clean + 1 Hang Power Clean   CrossFit WOD: 5 Rounds For Time 50 Double Unders 15 Hang Power Cleans 10 Handstand Push Ups   Trunk: Good Mornings 3×10

12/28/17 CrossFit WOD

December 28, 2017 No Comments Jake Sussman Uncategorized

Strength: Axle Bench Press 5-5-5-5   CrossFit WOD: 6 Rounds For Time 10 Pull Ups 20 KB Swings 30 Russian Twist   Trunk: Get Up Sit Ups 3×5 Each Arm

12/27/17 CrossFit WOD

December 27, 2017 No Comments Jake Sussman Uncategorized

Skill: EMOM x 15 2 Back Squats (speed)   CrossFit WOD: 10 Min Ladder 1 DB Burpee 1 Ball Slam 2 DB Burpees 2 Ball Slams 3,3, 4,4… and so on until the clock runs out Go Fast.   Trunk: Weighted Sit Up 3×10

12/26/17 CrossFit WOD

December 27, 2017 No Comments Jake Sussman Uncategorized

Skill: 3 Position Power Snatch (low to high) Every 90 Seconds x 7 Sets   CrossFit WOD: On a 15 Minute Clock, 5 Rounds of 1 Min DB Snatches 1 Min Sit Ups 1 Min Lunges

12/25/17 CrossFit

December 25, 2017 No Comments Jake Sussman Uncategorized

HOLIDAY SCHEDULE Christmas Day – CLOSED December 26 – 8:30 & 9:30 am December 27 – Normal Schedule HAPPY HOLIDAYS FROM THE ISLAND

12/24/17 CrossFit WOD

December 25, 2017 No Comments Jake Sussman Uncategorized

CrossFit WOD: ISLAND 12 Days of Christmas 1 Thruster 2 Front Squats 3 Hang Power cleans 4 Deadlifts 5 Air Squats 6 Push Ups 7 Sit Ups 8 Burpees 9 KB Swings 10 Broad Jumps 11 Pull Ups 12 Overhead Lunges (with bar)  

12/23/17 CrossFit WOD

December 23, 2017 No Comments Jake Sussman Uncategorized

Skill: Atlas Stone to Shoulder   CrossFit WOD: With a Partner One Person Rows 250m Other Person does Max Rep Stone to Shoulder Immediately Switch Rest 30 Seconds 5 Rounds Each

12/22/17 CrossFit WOD

December 21, 2017 No Comments Jake Sussman Uncategorized

Skill: 1 Hang Power Clean + 2 Push Jerks Every 90 Seconds x 7 Sets   CrossFit WOD: 6 Rounds For Time 200m Run 6 Hang Power Cleans 12 Push Jerks   Trunk: Good Mornings 3×10