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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

October 2012

MONDAY 10/29

October 29, 2012 By CFSI Leave a Comment

ALL EVENING CLASSES ARE CANCELLED TONIGHT DUE TO HURRICANE SANDY

Filed Under: October 2012

MONDAY 10/29

October 29, 2012 By CFSI Leave a Comment

frankenstorm!!!

BASICS

“Freddy Krueger”

21-15-9

Kettlebell Swings (73/53)
Burpee Box Jumps

CROSSFIT

SNATCH

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-3-1-1

 

CLEAN AND JERK

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-3-1-1

 

FRONT SQUAT

in 10 minutes work up to your 1RM (with a running clock)

5-5-3-3-1-1

 

Cash Out:

100 double unders

Filed Under: October 2012

FRIDAY 10/26

October 26, 2012 By CFSI Leave a Comment

Got Muscle Up??..This can be a daunting sight for someone trying to get their first muscle up or even nail their 15th…to get that first muscle up, keep working on building your strength with strict pull ups, strict chin ups, ring dips and kipping pull ups on the rings. Muscle ups don’t just require strength but coordination to get up on those rings!

 

BASICS

“Tabata Mash up”

Sled Push

Ring Rows

Wall Balls

Sit ups

 

CROSSFIT

Back Squat

5-5-3-3-1-1-1 (working up to your 1RM)

Bench Press

5-5-3-3-1-1-1 (worling up to your 1RM)

WOD

10 rounds:

100meter sprints

each sprint starts on the 1 minute mark

(the spints will be done inside on the turf: 100 meters is 7 lengths of the turf from wall to wall)

score: record fastest and slowest times

Filed Under: October 2012

THURSDAY 10/24

October 25, 2012 By CFSI Leave a Comment

Janet

CROSSFIT

5 Rounds for time:

5-4-3-2-1 Handstand push ups

10-8-6-4-2 Hang power cleans (255/155)

15-12-9-6-3 Box Jumps (30/24)

The first round is 5 Handstand push ups, 10 Hang Power Cleans, 15 Box Jumps, the Second round is 4 Hand stand push ups, 8 Hang power cleans, 12 box jumps etc

Cash Out:

3 rounds not for time:

5 Strict Press (5RM weight)

5 Strict Pull ups

 

Filed Under: October 2012

WEDNESDAY 10/23

October 24, 2012 By CFSI Leave a Comment

3000m to cash out

 

BASICS

6 Rounds for time:

10 Ball Slams

5 Burpees

 

CROSSFIT

1. Clean pull

1-1-1  (do each set at the same weight @ 110% of your 1RM)

2. Power Clean

1-1 -1 (do these HEAVY)

3. Clean and Jerk

1-1 (do these HEAVY)

WOD

5 Rounds for time

10 Power Clean (135/95)

10 Burpees

 

 

Filed Under: October 2012

TUESDAY 10/23

October 23, 2012 By CFSI Leave a Comment

Chris

 

CROSSFIT

Squat Snatch:

1-1-1-1-1

Use the same weight for all sets, the weight should be “heavy” but no your max, around 85-90% of your 1RM

Squat Snatch:

2-2-2

Use the same weights for all sets, the weight should be “moderate”, around 75% of your 1RM

 

WOD

3 rounds for time

400 meter run

15 overhead squats (135/95)

Filed Under: October 2012

MONDAY 10/21

October 22, 2012 By CFSI Leave a Comment

Chase for Halloween?

 

BASICS

“Baby Cindy”

10 minute AMRAP

5 Pull Ups

10 Push ups

15 Air Squats

 

Score: Total number of rounds completed in 10 minutes

 

CROSSFIT

RX

For time:

30 muscle ups

30 clean and jerks(135/95)

 

Scaled

For time:

3 rounds

5 dips

10 chest to bar pull ups

10 push ups

then

30 clean and jerks (135/95)

 

Filed Under: October 2012

SATURDAY 10/20

October 20, 2012 By CFSI Leave a Comment

Kaitlin and Janet doing a great job with scaling handstand push ups!

 

BASICS

3 Individually times rounds of:

100 meter kettlebell farmers walk (heavy weights)

25 wall balls

20 pull ups

15 Burpee broad jump (do a burpee and then a long broad jump is 1 rep)

 

There is a 6minute time cap on each round. Each round starts at the 8minute mark. Therefore you have a 2 minute rest between rounds.

 

CROSSFIT

STRENGTH

Snatch: OTM for 8 minutes, do 1 snatch at the start of every minute at 85% of your 1RM

Clean and Jerk: OTM for 8 minutes, do 1 clean and jerk at the start of every minute at 85% of your 1RM

WOD

2 rounds for time:

200 meter (13 lengths of turf) sled push (guys put 95lb on sled, ladies put 45lb)

Rest as much as needed between rounds

Filed Under: October 2012

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