12/28/18 CrossFit WOD

December 27, 2018 No Comments Jake Sussman Uncategorized

Skill: Atlas Stone Technique Workout: “The Original” 5 Rounds 30 Seconds Max Rep Stone to Shoulder 30 Seconds Rest 30 Seconds Max Rep Sledgehammer Strikes 30 Seconds Rest 30 Seconds Max Rep Jump Overs 30 Seconds Rest

12/27/18 CrossFit WOD

December 26, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Back Squats (speed) Workout: 15 Min AMRAP 200MRun 10 Alternating One Arm DB Squat Clean Thruster 10 Pull Ups

12/24/18 CrossFit WOD

December 23, 2018 No Comments Jake Sussman Uncategorized

Skill: EMOM x 10 2 Deadlifts Workout: 12 Min AMRAP 10 Deadlifts 10 Lateral Hop Burpees 20 Russian Twist

12/22/18 CrossFit WOD

December 22, 2018 No Comments Jake Sussman Uncategorized

Twelve Days of Christmas WOD 1-Thruster 2-Front Squats 3-Hang Power Clean 4-Deadlifts     5-Air Squats 6-PushUps 7-SitUps 8-Burpees 9-KB Swings 10-Squat Jumps 11-Pull Ups 12-Overhead Lunges (with bar)

Holiday Schedule

December 22, 2018 No Comments Jake Sussman Uncategorized

The Coaches at Island Athletics would like to wish all of our members a Merry Christmas and Happy New Year.  We would also like to thank you for all your support in making Island what it is today.    Holiday Schedule Classes are as follows: Monday 12/24 & Monday 12/31: 6:00am 8:30am & 9:30am NO evening classes Tuesday: Closed for Christmas  Wed thru Fri: 6:00am 8:30am 9:30am 4:30pm & 5:30pm NO 7pm classes Have a Wonderful Holiday and remember to eat and drink responsibly!

12/21/18 CrossFit WOD

December 20, 2018 No Comments Jake Sussman Uncategorized

Skill: Heavy Farmer’s Carries Workout: 12 Min AMRAP 2 Sandbag Over Shoulder 10 Push Ups 1 Rope Climb (sub 10 Ring Rows)

12/20/18 CrossFit WOD

December 19, 2018 No Comments Jake Sussman Uncategorized

Strength: Back Squat 3-3-3-3-3 Workout: 5 Rounds For Time 15 Overhead Squat 15 KB Swings 15 Box Jumps

12/19/18 CrossFit WOD

December 18, 2018 No Comments Jake Sussman Uncategorized

Alternating EMOM x 24 Minute 1: 12 Calorie Row Minute 2: 12 Heavy Ball Slams Minute 3: 24 Russian Twist

12/17/18 CrossFit WOD

December 17, 2018 No Comments Jake Sussman Uncategorized

Skill: 3 Position Power Clean Every 90 Seconds x 7 Sets (increase on each set) Workout: 15 Min AMRAP 15 DB Hang Cleans 30 Double Unders 10 Handstand Push Ups