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Crossfit Strong Island
  • Home
About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
  • Specialty Classes
  • Hyrox Training Hub
  • Schedule
  • Drop In
  • Rates
  • WOD
  • Apparel
  • Facility
  • Start Now
  • Contact Us

FRIDAY 10/19

October 19, 2012 By CFSI Leave a Comment

Welcome to our newest member Eric to CFSI!

 

BASICS

3 rounds for reps

1 min shuttle runs wall to wall on turf

1 min push ups

1 min ball slams

1 min burpees

rest 1 min

Score is total number of reps overall

each shuttle run is 1 rep

 

CROSSFIT

STRENGTH

Bench Press

a) 5-5-5-5-5 (increasing weight each set)

b) 2-2-2(here you use the same weight for each set at your 5RM weight)

Chest to Bar chin ups

6 x your max rep chest to bar STRICT chin ups. NO KIPPING (even tho its almost impossible to kip with an overhand grip)

Dips

10 – 10 -10

On the rings or metador, weighted or unweighted depending on your strength

 

WOD

5 rounds of:

400 meter sprints

– start each round on the 3minute mark

Filed Under: October 2012

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