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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

November 2012

November 27, 2012 By CFSI Leave a Comment

TUESDAY 11/27

 

BASICS

Movement of the Day:

Push press 5-5-3-3-3

WOD:

 

4 rounds for time of:

20 Squat Jumps

20 AbMat Sit-ups

200 m Farmers Carry (35lb for women) (53lb for men)

 

CROSSFIT

6 ROUNDS FOR TIME:

12 Deadlifts (245/165)

9 Hand stand push ups

400 meter run

https://www.crossfitstrongisland.com/913/913/

Filed Under: November 2012

November 25, 2012 By CFSI Leave a Comment

MONDAY  11/26

 

BASICS

Cash in and out: 20 push ups

WOD

50-40-30-20-10

Calorie row

Double unders

 

Movement of the day: hang power snatch

 

CROSSFIT

Clean and jerk: 3-3-3  same heavy weight for each set

Wod:

FRAN

21-15-9

Thrusters (95/65)

Pull ups

 

https://www.crossfitstrongisland.com/911/911/

Filed Under: November 2012

November 23, 2012 By CFSI Leave a Comment

FRIDAY 11/23

BASICS

5 rounds for time;

200 meter run

20 walking lunges

40 squat

CROSSFIT

1.  Clean and Jerk
Work up to a heavy single in 10 minutes

2. Back Squat
work up to a heavy single in 10 minutes

3.  For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups

Note: No rest between rounds.  One bar, strip the weight.

https://www.crossfitstrongisland.com/906/906/

Filed Under: November 2012, WOD

November 21, 2012 By CFSI Leave a Comment

WEDNESDAY 11/21

 

BASICS

Movement of the Day:

Strict Press    5 – 5 – 5 – 3 – 3

WOD:

Round 1: Row 1000m – 30 KBS – 30 Box Jumps

Round 2: Row 750m – 25KBS – 25 Box Jumps

Round 3: Row 500m – 20KBS – 20 Box Jumps

 

CROSSFIT

1. Overhead Squat

5-5-10-10

Finding your 10 rep max

 

2.    2 Rounds

1000 meter run

Rest 5 minutes between rounds 1 and 2

 

3.  Tabata

8 minutes of 20 seconds on : 10 seconds off (16 rounds total) of;
Jump with a two hand touch to a target 12″ above max reach.
Score = your lowest number of reps for any of the rounds

https://www.crossfitstrongisland.com/904/904/

Filed Under: November 2012

November 19, 2012 By CFSI Leave a Comment

Monday 11/19

 

Basics

Skill of the day: Deadlift

WOD:

Mini Barbara

5 Rounds;

10 pull ups

15 push ups

20 hollow body sit ups

25 squats

Rest 1 minute between rounds

 

CrossFiT

1. Clean and Jerk;

Work up to a 1RM in 15min

 

2. Back Squat

1-1-1-1-1

Use the same weight for each set, same weight for all, as heavy as possible

 

WOD

8 minute AMRAP

Thrusters (135/95)

 

 

https://www.crossfitstrongisland.com/896/896/

Filed Under: November 2012, WOD

Saturday 11/17

November 17, 2012 By CFSI Leave a Comment

                                                          SATURDAY 11/17

 

BASICS

Cash in:

30 wall balls

WOD:

2 rounds for time

500m row

400m run

 

CROSSFIT

1. Snatch

Work up to a 1RM

3-2-2-1-1-1

 

2. Front Squat

1-1-1-1-1

Use the same weight for each rep, weight should be as heavy as possible, do 1 every minute for 5 minutes

 

WOD

5 rounds for time;

12 push press (115/80)

200m run

8 squat snatch (115/80)

Filed Under: November 2012

November 14, 2012 By CFSI Leave a Comment

WEDNESDAY 11/14

 

BASICS

For time:

Run 800 meters

21 kettlebell thrusters

200 meter run

21 kettlebell thrusters

800 meter run

 

Note: If the 15lb kettlebells are too heavy for you to do thrusters with – please use the 15lb bar instead

 

CROSSFIT

WOD:

For time complete:

800 meter run

40 handstand push ups

50 hollow body sit ups

60 pull ups

120 squats

400 meter run

20 handstand push ups

25 hollow body sit ups

30 pull ups

60 squats

800 meter run

https://www.crossfitstrongisland.com/873/873/

Filed Under: November 2012

November 13, 2012 By CFSI Leave a Comment

TUESDAY 11/13

CROSSFIT

1.  Power Clean and Jerk
3-2-2-1-1-1
increasing weight
2.  Back Squat
2-2
Same weight for each set – heavy weight around 90% of 1RM
WOD
15-12-9-6-3:
Squat clean and jerk (95/63)
Burpee
Toe to Bar
Note: A squat clean and jerk is a full squat clean then jerk.
           If you cannot squat clean, then do a power clean then a thruster

https://www.crossfitstrongisland.com/868/868/

Filed Under: November 2012

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