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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

WOD

MONDAY 2/18/2013

February 18, 2013 By CFSI Leave a Comment

MONDAY 2/18

“Weaver”

Four rounds for time of:

10 L-pull-ups

15 Push-ups

15 Chest to bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Filed Under: WOD

February 17, 2013 By CFSI Leave a Comment

Monday 2/18/13 Class Schedule:

6am, 9am, and 10am are regular crossfit classes.

630pm and 730pm “surprise” classes will be held with Noah and Dan. Basics are welcome for both classes. (Bring a friend or family member to experience CROSSFIT STRONG ISLAND)

 

https://www.crossfitstrongisland.com/1145/1145/

Filed Under: WOD

Saturday 2/16/13

February 16, 2013 By CFSI Leave a Comment

12 Min AMRAP

  • 50 Air Squats
  • 30 Pushups
  • 15 Pull-ups

Cash Out: 800m Run

Filed Under: WOD

February 15, 2013 By CFSI Leave a Comment

Friday 2/15/13

Strength:
Push Press: 5 x 5

WOD:

“Power Drill”
5 RFT
5 HSPU
10 Power Clean (135/95)
15 Burpees
20 KBS (55/35)
25 Wall Ball (20/14)
*rest 3 minutes

 

“Me Against Myself”

 

https://www.crossfitstrongisland.com/1139/1139/

Filed Under: WOD

February 14, 2013 By CFSI Leave a Comment

Thursday 2/14/13

Strength:

KB Thrusters

WOD:

“TRIPLE B”

10 Wall Balls (20/14)

10 KB Swings (55/35)

10 Burpees

On Time every 2 minutes for 20 minutes

(Start…when the clock hits 2 minutes start again, 4:00 start again, etc..)

 

 

https://www.crossfitstrongisland.com/1137/1137/

Filed Under: WOD

February 13, 2013 By CFSI Leave a Comment

Wednesday 2/13/13

 

All Levels: 

Skill Work of Choice 15 Minutes

(Work on weak points; Kipping Pull Ups, HSPU, Clean, Snatch etc..)

WOD:

10-1 KB Swings (55/35)

1-10 Burpee Pull Ups

https://www.crossfitstrongisland.com/1131/1131/

Filed Under: WOD

February 12, 2013 By CFSI Leave a Comment

Tuesday 2/12/13

Strength:  Deadlifts 5×5

WOD:

“HELL ON EARTH“

15 Minute AMRAP

8 Deadlifts (225/150)

12 OHWL (45/25) Over Head Walking Lunges with a Plate

https://www.crossfitstrongisland.com/1128/1128/

Filed Under: WOD

February 11, 2013 By CFSI Leave a Comment

Monday 2/11/13

Strength: Snatch: 5×5

WOD: 3 RFT
15 Kettlebell Snatch (left arm) (55/35)
15 Knees to Elbow
15 Kettlebell Snatch (right arm) (55/35)
45 Hollow Body Sit-ups

Basics:

Skill: Snatch

Wod: 3 RFT
15 Kettlebell Swing
15 Knees to elbow
15 Ball Slams
15 Abmat Sit-ups

https://www.crossfitstrongisland.com/1125/1125/

Filed Under: WOD

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CrossFit Strong Island
26 Benson Lane, Merrick NY 11566
Phone: (516) 868-7767
Email: info@crossfitstrongisland.com

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