Wods

2017-06-22

CrossFit

Islip CrossFit

Thursday
Metcon (AMRAP - Reps)
EMOMX10
10 Burpees
--2 Min Rest--
EMOMX10
10 Thrusters (75/55)

2017-06-21

CrossFit

Islip CrossFit

Wednesday
Snatch (1-1-1-1-1-1)
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Squat Snatches!!!!!!!!!

2017-06-20

CrossFit

Islip CrossFit

Tuesday
Metcon (AMRAP - Rounds and Reps)
20 Min AMRAP
10 Power Cleans (135/95)
15 Toes To Bar
20 Wall Balls (20/14)

2017-06-19

CrossFit

Islip CrossFit

Monday
Push Press (3-3-3-3-3-3)
Metcon (AMRAP - Rounds and Reps)
8 Min AMRAP
10 kettlebell swings (53/35)
30 double unders

2017-06-18

CrossFit

Islip CrossFit

Sunday Funday
Metcon (AMRAP - Rounds and Reps)
20 Min Amrap - Teams of 2
Squat Clean Thrusters (95/65)
Burpee Pullups
Ascending by 2's

Split Reps however you'd like with your partner

2017-06-17

CrossFit

Islip CrossFit

Saturday 6.17
Metcon (Time)
For Time:
30 STO (135,95)
30 TTB
800m Run

20 STO (155,105)
20 TTB
400m Run

10 STO (185, 125)
10 TTB
200m Run

2017-06-16

CrossFit

Islip CrossFit

Lurong WOD 1 retest *refer to 5/19*
Metcon (AMRAP - Reps)
AMRAP 10
Level 3
5 Minute AMRAP of:
10 Power Snatches (95,65)
10 Box Jumps (24,20)
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches

Level 2
5 Minute AMRAP of:
10 Ground to Overhead (65,45)
10 Box Jumps (20,16)
Rest for 2 Minutes
5 Minute AMRAP of:
10 Front Squats
10 Box Jumps

2017-06-15

CrossFit

Islip CrossFit

Thursday 6.15
Metcon (AMRAP - Reps)
AMRAP 4
400m Run
15 Burpees Over Bar
Max Power Cleans (115/75)

Rest 4:00

AMRAP 4
400m Run
10 Burpees Over Bar
Max Power Cleans (135/95)

Rest 4:00

AMRAP 4
400m Run
5 Burpees Over Bar
Max Power Cleans (155/105)
Score is total cleans
*scale run as needed to ensure you have approx :90 for cleans*

2017-06-14

CrossFit

Islip CrossFit

Wednesday 6.14
Deadlift (10RM)
Metcon (Time)
21-15-9
Deadlifts (225,155)
Wall Balls (20,14)
Chest to Bar Pull Ups

2017-06-13

CrossFit

Islip CrossFit

Tuesday 6.13
Squat Snatch (Skill Work/Warm Up)
Spend time practicing, warm to a moderate to heavy weight
Metcon (Time)
100DU
30 Squat Snatches at 95/65
100 DU
20 Squat Snatches at 115/75
100 DU
10 Squat Snatches at 135/85

2017-06-12

CrossFit

Islip CrossFit

Monday 6.12
Jack (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

2017-06-11

CrossFit

Islip CrossFit

Sunday Funday - Presented by Coach Phil
Metcon (AMRAP - Rounds and Reps)
20 min amrap
Teams of 2
50 pullups
50 goblet squats
400 m kb carry... switching off with partner as needed

2017-06-10

CrossFit

Islip CrossFit

Saturday 6.10
Metcon (Time)
800m Run
100 Shoulder to OH (115,85)
800m Run

2017-06-09

CrossFit

Islip CrossFit

Lurong WOD 4
Metcon (AMRAP - Reps)
AMRAP 12
Level 3
30 Calorie Row
Then
2 Rounds of:
5 Pull Ups
10 Hand Release Push Ups
15 Air Squats

Level 2
5 Jumping Pull Ups
10 Push Ups

Level 1
5 Ring Rows
10 Knee Hand Release Push Ups
HAPPY BIRTHDAY MIKE! GET TO CLASS TODAY!

2017-06-08

CrossFit

Islip CrossFit

Thursday 6.8
Metcon (Time)
For Time
25 Power Cleans (135,95)
50 Toes to bar
75 Wall Balls
50 Toes to bar
25 Power Cleans
HAPPY BIRTHDAY PHIL!

2017-06-07

CrossFit

Islip CrossFit

Wednesday 6.7
Push Press (Heavy Double )
12 min running clock to work up to a heavy double
Metcon (AMRAP - Rounds and Reps)
AMRAP 10
10 HSPU
30 Double Unders

2017-06-06

CrossFit

Islip CrossFit

Tuesday 6.6
Metcon (Time)
4 RFT
21 KBS (2,1.5)
21 Burpees

2017-06-05

CrossFit

Islip CrossFit

Monday 6.5
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute at each station

2017-06-04

CrossFit

Islip CrossFit

Sunday funday
Metcon (Time)
Teams of 2
80 snatch (75/55)
80 Toes to bar
200 m run together
60 snatch (95/65)
60 toes to bar
200 m run together
40 snatch (115/75)
40 toes to bar
200 m run together
20 snatches (135/95)
20 toes to bar
200 m run together

2017-06-03

CrossFit

Islip CrossFit

Saturday 6.3
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
8 Chest to Bar Pull Ups
16 Wall Balls (20,14)

2017-06-02

CrossFit

Islip CrossFit

Lurong WOD 3
Metcon (AMRAP - Reps)
AMRAP 10
L3
3 Thrusters (95,65)
3 Bar Facing Burpees
30 Double Unders

6 Thrusters a.
6 Bar Facing Burpees
30 Double Unders

9 Thrusters
9 Bar Facing Burpees
30 Double Unders
Continue increasing by 3 reps per round

L2
Thrusters - 75,55
15 Double Unders or 45 Single Unders

L1
Thrusters - 45,35
45 Single Unders
Smile its Friday!

2017-06-01

CrossFit

Islip CrossFit

Thursday 6.1
Metcon (Time)
3 Rounds for Time
800m Run
21 Hang Power Clean (155,105)
Gina and Taylor all smiles before the WOD!

2017-05-31

CrossFit

Islip CrossFit

Wednesday 5.31
Front Squat (Doubles climbing to a heavy single for the day)
On the 2:00
60% x 2
70% x 2
75% x 2
80% x 2
85% x 2
90% x 1
keep climbing if you feel good
Metcon (AMRAP - Rounds and Reps)
AMRAP 6
6 Front Squats (135,95)
6 Box Jumps (24,20)
Kristen braving the elements !!

2017-05-30

CrossFit

Islip CrossFit

So Much Tabata
Metcon (AMRAP - Reps)
Tabata - 1 min rest between movements. Score is total reps of the 4 cycles
Movement 1: Calories
Movement 2: KBS (1.5,1)
Movement 3: Shoulder to OH (75,55)
Movement 4: Sit Ups
Great job by everyone that came down yesterday! Special shout out to Phil and Jon for screwing up the color scheme!

2017-05-29

CrossFit

Islip CrossFit

Memorial Day Murph
We will start heats at 9am and run until ???? Everyone is welcome!
Multiple scaling options are available!
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

2017-05-28

CrossFit

Islip CrossFit

Sunday
Metcon (AMRAP - Rounds and Reps)
Amrap 20

10 Thrusters (75/55)
15 Box jumps (24/20)
20 sit ups

Alrernating rounds with your partner

2017-05-27

CrossFit

Islip CrossFit

Saturday 5.27
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
200m run
5 Power Cleans
5 Push Press
10 Burpee over the bar
RX = 155,105

2017-05-26

CrossFit

Islip CrossFit

Lurong Challenge Week 2
Metcon (AMRAP - Reps)
AMRAP 8
2 Minutes of Deadlifts
1-Minute Rest
2 Minutes of Back Squats
1-Minute Rest
2 Minutes of Shoulder to Overhead

L3 Men = 275,225,185
L3 Women = 175,145,115

L2 Men = 185,135,95
L2 Women = 115, 85, 65
500m Row (Time)
Max Effort 500m Row
Cash out πŸ˜€
Happy Birthday to these two wonderful ladies!

2017-05-25

CrossFit

Islip CrossFit

Thursday 5.25
Metcon (No Measure)
*after warmup and barbell progression*
10 Minute running clock for Power Snatch and/or Box Jump skill work
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
3/3,6/6…
Power Snatch
Box Jumps (24,20)
(75,55)
*score is completed round plus reps*
For example, I'm in the round of 18 my score is 15 + reps

2017-05-24

CrossFit

Islip CrossFit

Wednesday 5.24
Front Squat (Wave Load)
80% x 5
86% x 1
80% x 5
88% x 1
80% x5
90% x 1
Metcon (AMRAP - Reps)
EMOM x 12
Odd 15 Wall Balls
Even: 10 TTB
*150 reps is completing all rounds*

2017-05-23

CrossFit

Islip CrossFit

Tuesday 5.23
Metcon (Time)
21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run

2017-05-22

CrossFit

Islip CrossFit

Monday 5.22
Metcon (Time)
7 Rounds on the 3:00
12 Hang Power Clean (135,95)
12 Burpee Over Bar
*your score is your slowest round*
RX + = 155,105

2017-05-21

CrossFit

Islip CrossFit

Sunday Funday
Metcon (Time)
For Time: (Teams of 2)
80 Front Rack Lunges (95/65)
100 Wall Balls (20/14)
200 Double Unders
800m Run Together
200 Double Unders
100 Wall Balls
80 Front Rack Lunges
**30 Min Cap**

2017-05-20

CrossFit

Islip CrossFit

Saturday 5/20
Metcon (Time)
5 Rounds For Time:
Run 400m
21 Deads @ 185

*CrossFit Mainsite workout 3/29/17

2017-05-19

CrossFit

Islip CrossFit

Friday 5/19
Metcon (Time)
100 Calorie Row
75 Wall Balls
50 TTB
25 Power Snatch (135/95)

2017-05-18

CrossFit

Islip CrossFit

Thursday 5/18
Metcon (AMRAP - Rounds and Reps)
AMRAP 14
6 Power Cleans 135/95
12 Push Jerks
18 Deficit Push Ups (45/25)

2017-05-17

CrossFit

Islip CrossFit

Wednesday 5/17
Metcon (Time)
6-9-12-9-6
Burpee over bar
Front squat (155/105)
Chest to bar
Front Squat (Continue the wave loading, this week 5/1. )
79% x 5
85% x1
79% x5
87% x1
79% x5
89% x1

2017-05-16

CrossFit

Islip CrossFit

Tuesday 5/16
Hang Clean (Heavy single)
Metcon (Time)
3 Rounds for Time:
20 Hang Clean (95/65)
50 Double Unders

2017-05-15

CrossFit

Islip CrossFit

Monday 5/15
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
9 KBS (2,1.5)
12 Box Jumps (24,20)
15 Wall Balls (20,14)

2017-05-14

CrossFit

Islip CrossFit

Sunday Funday
Metcon (Time)
Teams of 2: For Time
180 Double Unders
160 Air Squats
140 burpees
120 Pullups
100 Handstand Pushups
180 Double Unders

(Scale the Handstand Pushups with Hand Release Pushups)
Happy Mothers Day !!

2017-05-13

CrossFit

Islip CrossFit

Saturday 5/13
Metcon (Time)
800m Run
60 Deads 155,105
800m Run
50 Power Cleans
800m Run
40 Push Jerks
6am Crew!!! (well some of them!)

2017-05-12

CrossFit

Islip CrossFit

Friday 5/12
Metcon (AMRAP - Rounds)
EMOM X 21
Min 1: 15/12 Calories Rowed
Min 2: 10 Thrusters (95,65)
Min 3: REST
note completed rounds to scoring
Nicole is so pumped about thrusters!

2017-05-11

CrossFit

Islip CrossFit

Thursday 5/11
Metcon (Time)
4 rounds
10 Power Snatch
10 OHS
10 Hang clean
10 Push Press
(115/80)

2017-05-10

CrossFit

Islip CrossFit

Wednesday 5/10
Front Squat (Wave loading 3/1 - set every 2:00 for 10 min)
75% x 3
80% x 1
75% x 3
83% x 1
75% x 3
85% x 1
Metcon (Time)
4 RFT
12 FR lunge 135/95
12 burpee over bar

2017-05-09

CrossFit

Islip CrossFit

Tuesday 5/9
Clean and Jerk (Power Clean and Push Jerk)
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
5 Clean and Jerk 135,95
10 TTB
20 DU

2017-05-08

CrossFit

Islip CrossFit

Monday 5/8
Metcon (Time)
For Time:
50-40-30-20-10 Wall Balls
10-8-6-4-2 Muscle ups (Ring or Bar)

2017-05-07

CrossFit

Islip CrossFit

Sunday Funday
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w/ your partner
Thrusters (95,65)
KBS (2,1.5)
3,3/6,6/9,9 keep climbing by 3.....
200m run together every 3:00

2017-05-06

CrossFit

Islip CrossFit

Saturday 5/6
Wes (Time)
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley β€œWes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he "prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.β€œ

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
35 min time cap - so be on time to class.

2017-05-05

CrossFit

Islip CrossFit

Friday 5/5
Bench Press (5-3-1)
Metcon (AMRAP - Rounds and Reps)
Amrap 10
30 double unders
10 push ups
10 push press (95/65)
More %#@ing double unders???

2017-05-04

CrossFit

Islip CrossFit

Thursday 5/4
Metcon (Weight)
This will be a 3 round wave load

5 reps/3 reps/1 reps
Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squat

*add up each set for a total # of weight moved. That will be your score

2017-05-03

CrossFit

Islip CrossFit

Wednesday 5/3
Metcon (Time)
For Time
50 Wall Balls
25 Push Jerks @155/105
50 Wall Balls
All the push jerks!

2017-05-02

CrossFit

Islip CrossFit

Tuesday 5/2
Power Clean (5x3 across (same weight) tng)
Metcon (AMRAP - Rounds and Reps)
10 Minute Amrap:
10 Power Cleans (135/95)
10 Chest To Bar
10 Burpees
Jeanann looking serious!

2017-05-01

CrossFit

Islip CrossFit

Monday 5/1
Metcon (Time)
For Time:
21-18-15-12
Deadlift (275/185)
Box Jumps
200 m run after each

2017-04-30

CrossFit

Islip CrossFit

Sunday Funday
Metcon (Time)
Teams of 2:
400 meter run together
30 wallballs
40 Ketlle bell swings
50 burpees
60 pistols (or 100 air squats)
50 burpees
40 kettlebell swings
30 wall balls
400 meter run together

2017-04-29

CrossFit

Islip CrossFit

Saturday 4/29
Metcon (AMRAP - Rounds and Reps)
AMRAP 18
200m Run
12 Power Cleans 115/75
8 Chest to Bar
RX+ = 6 Muscle Ups
Alex looking focused!

2017-04-28

CrossFit

Islip CrossFit

Friday 4/28
Power Snatch (Heavy Double)
Metcon (Time)
For Time:
1K Row
75 Front Squats w empty barbell
15 Power Snatch (165/105)

2017-04-27

CrossFit

Islip CrossFit

Thursday 4/27
Metcon (Time)
For Time:
20 Thrusters (75/55)
10 TTB
200 m run
15 Thrusters (95/65)
10 TTB
200 M run
10 Thrusters (115/75)
10 TTB
200 M run
5 Thrusters (135/95)
10 TTB
200 m run

2017-04-26

CrossFit

Islip CrossFit

Wednesday 4/26
Metcon (Time)
For time:
100 double unders
then
4 Rounds
15 KBS (1.5/1)
10 Clean and Jerks (135/95)
then
100 double unders
Half way through the week:)

2017-04-25

CrossFit

Islip CrossFit

Tuesday 4/25
Metcon (AMRAP - Rounds and Reps)
AMRAP 13
13 Pull Ups
13 Push Press 115,80
13 FR Lunge
Phil always looks so happy running!

2017-04-24

CrossFit

Islip CrossFit

Monday 4/24
Metcon (Weight)
15 Min EMOM
Min 1: 20 Wall Balls
Min 2: 7 Box Jumps (30/24)
Min 3: 5 Cleans (Ascending each Round)

2017-04-23

CrossFit

Islip CrossFit

Sunday Funday - Teams of 3
Metcon (AMRAP - Rounds and Reps)
Teams of 3:
10 Minute Amrap of
60 hang snatches (95/65)
40 Burpee over Bar
*Each team must accumulate 100 calories on the rower. You can work on the rower and the barbell at the same time with your teammates.

2 min rest

10 Minute Amrap of
60 hang cleans (95/65)
40 Burpee over Bar
*Each team must accumulate 1600 meters of running. You can work on the running and the barbell at the same time with your teammates.
This is everyone reading the workout right now!!

2017-04-22

CrossFit

Islip CrossFit

Saturday 4.22
special partner workout!
Liam (Time)
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.

He is survived by his mother, Victoria; father, William; fiancΓ©e, Julie Huynh; and sisters, Maeve and Raven.
To learn more about Liam click here
Partition reps as you need, all runs together,
Wait.... they want us to do what?? WTF are we doing here?

2017-04-21

CrossFit

Islip CrossFit

Friday 4.21
Thruster (Work to heavy single off floor or rack)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute time cap

2017-04-20

CrossFit

Islip CrossFit

Thursday 4.20
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
5 Power Cleans (185,135)
10 HSPU
15 Burpees
If you see these women, proceed with caution.....

2017-04-19

CrossFit

Islip CrossFit

Wednesday 4.19
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
John makes OHS look easy! #poundtown

2017-04-18

CrossFit

Islip CrossFit

Tuesday 4.18
Metcon (Time)
3 RFT
30 Wall Balls (20,14)
30 Pull Ups
30 KBS (1.5,1)
Toby LOVES wall balls

2017-04-17

CrossFit

Islip CrossFit

Monday 4.17
Metcon (Weight)
EMOM X 20
Min 1: Power Clean + Squat Clean + Jerk
Min 2: 30 DU
Weight can be across or climbing.
It's Monday. Start the week off right..... get here.

2017-04-16

CrossFit

Islip CrossFit

Easter Funday!
Metcon (AMRAP - Rounds and Reps)
21 Minute Amrap (Teams of 2)
Ascending by 2's:
Hang Cleans (115/75)
Box Jumps (24/20)
Burpee over Bar
**Every 3 minutes both teammates run 200 meters. The runs do not count in your score.
**Reps can be split any way
Partner Day!!!!

2017-04-15

CrossFit

Islip CrossFit

Saturday 4.15
Metcon (Time)
11 Rounds
7 Chest to Bar pull ups
9 Push Press (95,65)
11 Wall Balls (20,14)
Jeannette is always lurking.....

2017-04-14

CrossFit

Islip CrossFit

Friday 4.14
Happy Birthday Coach Erica!
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
HAPPY BIRTHDAY ERICA!

2017-04-13

CrossFit

Islip CrossFit

Thursday 4.13
Metcon (Weight)
EMOM X 20
Min 1: 3 Hang Squat Cleans
Min 2: 10 Ring Dips
*scaling options include box dips/bench dips/assisted ring dips/push ups*
*cleans can be climbing or across*
Happy Birthday Monica!

2017-04-12

CrossFit

Islip CrossFit

Wednesday 4.12
Metcon (5 Rounds for weight)
Back Squat
10-8-6-4-2 climbing weight as reps descend
Metcon (AMRAP - Rounds and Reps)
AMRAP 6
30 Double Unders
7 Burpees
Remember kids....
Don't skip leg day!

2017-04-11

CrossFit

Islip CrossFit

Tuesday 4.11
Metcon (Time)
2 Rounds:
30 Pull Ups
25 Power Cleans (185,125)
20 BJ

2017-04-10

CrossFit

Islip CrossFit

Monday 4.10
Metcon (Time)
4 Rounds:
400m Run
40 Wall Balls (20,14)
Attacking Monday like Kim!!!!

2017-04-09

CrossFit

Islip CrossFit

Sunday Funday!
Metcon (Time)
10 Rounds - alternating full rounds with your partner.
8 Deadlifts
9 Squat Cleans
10 TTB
*every 2:00 everyone stops working and performs 10 burpees*
RX = 135/95
Nora obviously LOVES rowing and LOVES #poundtown

2017-04-08

CrossFit

Islip CrossFit

Saturday 4.8
Metcon (Time)
1600m Run
15 Push Jerks (185,135)
800m Run
10 Push Jerks
400m Run
5 Push Jerks
Mike cooling down after a relaxing WOD

2017-04-07

CrossFit

Islip CrossFit

Friday 4.7
Metcon (Time)
1000m Row
4 Rounds:
10 Snatches
15 OHS
20 V-Ups
RX = 75,55
Murph is coming May 29th! Pre-order your shirt by April 17th! Mens Tees and Women's racerback tanks

2017-04-06

CrossFit

Islip CrossFit

Thursday 4.6
Metcon (AMRAP - Rounds and Reps)
AMRAP 16
20 KBS (1.5,1)
20 Pull Ups
20 Box Jumps (24,20)
Mess with the 7pm crew at your own risk!!!!

2017-04-05

CrossFit

Islip CrossFit

Wednesday 4.5
Squat Clean and Jerk (Heavy Single )
Metcon (Time)
2 Rounds
50 Double Unders
40 Wall Balls
3 Clean and Jerks (205,145)
Standing up that clean can feel like this....

2017-04-04

CrossFit

Islip CrossFit

Tuesday 4.4
Metcon (Time)
For Time:
10 CTB
20 TTB
30 Deadlifts (185,135)
40 Burpees
50 Calorie Row
40 Burpees
30 Deadlifts (185,135)
20 TTB
10 CTB
*25 min time cap*
Hit the rower hard today!

2017-04-03

CrossFit

Islip CrossFit

Monday 4.3
Front Squat (Heavy, not 5RM )
Metcon (Time)
21-15-9
Front squat (135,95)
HSPU
Like twins.....

2017-04-02

CrossFit

Islip CrossFit

Sunday Funday
Metcon (AMRAP - Reps)
Teams of 3
AMRAP 25:
400 m run together
50 Power Cleans (135/95#)
400 m run together
50 Power Cleans (155/105#)
400 m run together
50 Power Cleans (185/135#)
400 m run together
Max Power Cleans (205/145#)

*score is completed cleans .. run doesnt count in your score
Grab a partner, come down to Sunday Funday!

2017-04-01

CrossFit

Islip CrossFit

Saturday 4.1
Team #Poundtown (Pete, Andrew and Nick) will be competing at WOD Stock today at the Mitchell Field Indoor Sports Complex. Come on down if you love #Poundtown. Kicks off around 9am.
Heat times:
Event 1: 10:40am
Event 2: 12:20pm
Event 3: 2:00pm
1 Charles Lindbergh Blvd, Uniondale, NY 11553
Metcon (Time)
3 Rounds For Time
15 Chest to bar pull ups
12 Box Jumps (24,20)
9 Overhead Squats (115,75)
RX + = (135,95)

2017-03-31

CrossFit

Islip CrossFit

Friday 3.31
Metcon (Weight)
Work to max weight of the following complex
2 Hang Power Cleans + Power Clean
*15 minute running clock*
Metcon (Time)
21-15-9
KBS (2,1.5)
Burpees
*you need to give max effort on this conditioning piece to get the desired result*

2017-03-30

CrossFit

Islip CrossFit

Thursday 3.30
Metcon (AMRAP - Rounds and Reps)
AMRAP 20
10 Snatch (95,65)
12 Front Rack Lunges
15 Sit Ups
Brooke grinding through 17.5 with Thomas cheering her on....

2017-03-29

CrossFit

Islip CrossFit

Wednesday 3.29
Shoulder Press (work to max single)
Push Press (keep going to max single )
Push Jerk (max single )
Metcon (Time)
10-8-6-4-2
Push Press (155,105)
200m run after each set (finish with a run)
Smile its hump day!

2017-03-28

CrossFit

Islip CrossFit

Tuesday 3.28
Metcon (AMRAP - Reps)
3 Rounds for max reps
1 Min Back Squats (135,95)
1 Min rest
1 Min Pull Ups
1 Min rest
1 Min Power Cleans
1 Min rest
*you will repeat the sequence 3 times for a score*
Wake up and go to the gym!!!!!

2017-03-27

CrossFit

Islip CrossFit

Monday 3.27
Metcon (Time)
10 Rounds for time:
10 Toes to bar
10 Box Jumps (24,20)
10 HRPU

2017-03-26

CrossFit

Islip CrossFit

Sunday Funday
Metcon (AMRAP - Rounds and Reps)
20 min amrap:
teams of 2
40 pull-ups
50 shoulder to Overhead (115/75)
60 burpee over bar

Rx+ 135/95

2017-03-25

CrossFit

Islip CrossFit

Open week 5
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Masters 55+ Scaled (Time)
10 rounds for time of:
9 thrusters 45# / 35#
35 single-unders

*40 minute time cap

2017-03-24

CrossFit

Islip CrossFit

Friday 3.24
Metcon (Time)
25-20-15-10-5 Hang Cleans (135/95)
50-40-30-20-10 V-Up Sit up

*The RX standard on the V-Up is the hands touching the feet with the feet and shoulder blades off the ground.

2017-03-23

CrossFit

Islip CrossFit

Thursday
Metcon (AMRAP - Reps)
AMRAP 15:
30 snatches (95/65)
200 m run
20 snatches (115/75)
200 m run
10 snatches (135/95)
200 m run
amrap snatches (155/105)

Dont Count the run