4/1/18 SCHEDULE ANNOUNCEMENT

March 31, 2018 No Comments Jake Sussman Uncategorized

The gym will be closed on Sunday April 1 due to the holiday.  We will resume our normal schedule on Monday April 2.  Enjoy. ISL/I\ND ATHLETICS

3/31/18 CrossFit WOD

March 29, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 1 Power Clean + 2 Hang Power Cleans   CrossFit WOD: 3 Rounds For Time 800m Run 25 KB Sumo Deadlift High Pull 25 Goblet Squats

3/30/18 CrossFit WOD

March 29, 2018 No Comments Jake Sussman Uncategorized

Strength: Deadlift 5RM   CrossFit WOD: 10 Min AMRAP 15 Deadlifts 15 Jump Overs   Trunk: Good Mornings 3×10

3/29/18 CrossFit WOD

March 28, 2018 No Comments Jake Sussman Uncategorized

Skill: 1 Press + 2 Push Press + 3 Push Jerks Every 90 Seconds x 7 Sets   CrossFit WOD: 12 Min AMRAP 10 DB Hang Power Cleans 10 DB Push Jerks 200m Run   Trunk: DB Side Bends 3×10 Each Side

3/28/18 CrossFit WOD

March 27, 2018 No Comments Jake Sussman Uncategorized

CrossFit WOD: Alternating EMOM x 30 Min 1: 150m Row Min 2: 15 Ball Slams Min 3: 10 Burpees

3/27/18 CrossFit WOD

March 27, 2018 No Comments Jake Sussman Uncategorized

Strength: 15 Mins to Build to a Heavy Power Clean   CrossFit WOD: 5 Rounds For Time Run 400m 10 Power Cleans   Trunk: Russian Twist 3×20

3/26/18 CrossFit WOD

March 25, 2018 No Comments Jake Sussman Uncategorized

Strength: Back Squat 5-5-5-5   CrossFit WOD: 7 Min AMRAP 3 Thrusters 3 Chest to Bar Pull Ups 6 Thrusters 6 Chest to Bar Pull Ups 9 Thrusters 9 Chest to Bar Pull Ups 12,12, 15,15… until the clock runs out   Trunk: Weighted Sit Ups 3×10

3/25/18 CrossFit WOD

March 25, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 12 2 Hang Power Snatches (add weight each minute)   CrossFit WOD: 12 Min AMRAP 12 Burpees 12 Box Jumps 12 V Ups 2 Snatches

3/24/18 CrossFit WOD

March 24, 2018 No Comments Jake Sussman Uncategorized

Skill: Pull 1 Deadlift Every 30 Seconds x 12 Mins (70-75%)   CrossFit WOD: 15 Min AMRAP Run 400m 21 Kettlebell Swings 12 Ring dips

3/23/18 CrossFit WOD

March 22, 2018 No Comments Jake Sussman Uncategorized

Strength: Push Press 5-5-5-5   CrossFit WOD: 12 Min AMRAP 10 KB Front Squats 10 Toes to Bar 20 Russian Twist