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Island Athletics

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4/25/18 Workout: In Teams of 3  One Person Rows 250m One Person does 25 Sit Ups One Person does 15 Double KB Swings  Rotate when the work is completed. Cannot lap a teammate.  20 Minutes  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #workout #row #250m #situps #double #kettlebellswings #wod #crossfitwod #teamwod #wednesdayworkout
Heavy. Farmers Carry🤙🏼 @islandathleticsli @crossfitstrongman
4/24/18 Skill: 3 Position Power Clean Every 90 Seconds x 7 Sets (build to heavy set) Workout: 12 Min AMRAP 12 Burpees  9 Hang Power Cleans 6 Toes to Bar  Trunk: Russian Twist 3x20 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #3positionclean #powerclean #cleans #workout #amrap #burpees #hangpowerclean #toes2bar #wod #crossfitwod
4/23/18 Strength: Front Squat 5-5-5-5 Workout: 5 Rounds For Time Run 400m 15 Box Jumps  Trunk: Weighted Sit Up 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #frontsquats #volume #5s #workout #run #400m #boxjumps #high #strong #fast #wod #crossfitwod
4/22/18 Skill: EMOM x 10 3 Deadlifts (speed) Workout: 12 Min AMRAP 10 Sumo Deadlift High Pulls 15 Shoulder to Overhead 20 Russian Twist #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #emom #deadlifts #workout #amrap #12min #sumodeadlifthighpull #shoulder2overhead #russiantwist #wod #crossfitwod
4/20/18 Strength: 15 Mins to Build to a Heavy Farmer’s Carry  Workout: “Cindy” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #farmerscarry #heavy #workout #cindy #amrap #20mins #pullups #pushups #squats #strong #crossfitstrongman #wod #crossfitwod #aloha #alohafriday
4/19/18 Skill: 3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk Every 90 Seconds x 7 Sets (increase on each set) Workout: 12 Min AMRAP 9 Deadlifts 6 Hang Power Cleans 3 Push Jerks  30 Double Unders  Trunk: Sit Up Press 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #deadlift #hangpowerclean #pushjerk #workout #amrap #deadlifts #hangpowercleans #pushjerks #doubleunders #dubs #goheavy #wod #crossfitwod
4/18/18 Workout: In a 3 Minute Window Perform 300m Row 15 Ball Slams Max Rep Burpees with the Time Remaining  Rest 1 Minute 6 Rounds  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #workout #row #300m #ballslams #burpees #maxreps #wednesdayworkout #wod #crossfitwod
4/17/18 Strength: 15 Mins to Build to a Heavy Bench Press  Workout:  For Time 10 Sandbag Over Shoulder 10 Ring Dips 200m Run 8 Sandbag Over Shoulder 8 Ring Dips 200m Run 6 Sandbag Over Shoulder 6 Ring Dips 200m Run 4 Sandbag Over Shoulder 4 Ring Dips 200m Run 2 Sandbag Over Shoulder 2 Ring Dips 200m Run Trunk: Weighted Sit Ups 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #emom #benchpress #sandbag #heavy #workout #fortime #sandbags #ringdips #run #200m #wod #crossfitwod #crossfitstrongman
4/16/18 Strength: Back Squat 3-3-3-3-3 Workout:  5 Rounds For Time 10 Left Arm DB Thruster  10 Right Arm DB Thruster  15 KB Swings 20 Box Jumps  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #backsquat #heavy #triples #workout #5rounds #fortime #dumbbell #kettlebell #thrusters #kettlebellswings #boxjumps  #wod #crossfitwod
4/15/18 Skill: EMOM x 10 1 Power Snatch + 1 Hang Power Snatch Workout: 12 Min AMRAP 10 Hang Power Snatch 20 Lateral Hops Over The Bar 30 Sit Ups #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #emom #powersnatch #hangpowersnatch #workout #amrap #12mins #snatch #lateraljumps #situps #sundayburner #wod #crossfitwod
4/13/18 Strength: Push Press 5-5-5 (from the floor) Workout: 12 Min AMRAP Run 200m with Medicine Ball  12 Deadlifts  Trunk: Russian Twist 3x20 #islandathletics #crossfit #islandathleticsli #portwashington #portwashingtoncrossfit #strength #pushpress #workout #run #200m #medicineball #deadlift #deadlifts #fortime #gofast #wod #crossfitwod #aloha #alohafriday
4/12/18 Strength: 20 Mins to Build to a Heavy Front Squat  Workout: 10 Min AMRAP 10 Front Squats 10 Burpees Trunk: Weighted Sit Ups 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #frontsquats #heavy #workout #amrap #10min #frontsquat #burpees #gofast #wod #crossfitwod
4/11/18 Workout: 6 Rounds 1 Minute Max Rep Sledgehammer Strikes  1 Minute Max Rep KB Swings 1 Minute Max Rep Double Unders 1 Minute Rest  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #workout #sledgehammer #sledgehammerstrikes #kettlebellswings #kettlebell #doubleunders #dubs #maxreps #wednesdayworkout #wod #crossfitwod
4/10/18 Strength: Bench Press 4x8 Workout: 12 Min AMRAP 6 Chest to Bar Pull Ups 9 Box Jumps 12 One Arm DB Overhead Lunges Trunk: Sit Up Press 3x10 #islandathletics #islandathleticsli #crossfit #crossfitbula #portwashington #portwashingtoncrossfit #strength #benchpress #workout #amrap #12min #chest2bar #pullups #boxjumps #dumbbell #overheadlunges #wod #crossfitwod #letitrip
4/9/18 Skill: EMOM x 10 1 Power Clean (Reps 6-10 Heavy)  Workout: For Time 21 Power Cleans 21 Handstand Push Ups Run 200m 15 Power Cleans 15 Handstand Push Ups Run 400m 9 Power Cleans 9 Handstand Push Ups Run 800m  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powerclean #emom #workout #run #200m #400m #800m #powercleans #handstandpushups #hspu #wod #crossfitwod
4/8/18 Skill: EMOM x 10 3 Front Squats at 60-65% Workout: With a Partner One Person Runs 200m Other Person does Max Rep Wall Balls Immediately Switch 5 Rounds Each #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #frontsquats #workout #partnerwod #5rounds #run #200m #wallballs #wod #crossfitwod #sundaysesh
4/6/18 Skill: EMOM x 10 2 Squat Snatch (add weight each minute) Workout: For Time 10 Push Ups 10 Sit Ups 2 Squat Snatch 20 Push Ups 20 Sit Ups 4 Squat Snatch 30 Push Ups 30 Sit Ups 6 Squat Snatch 40 Push Ups 40 Sit Ups 8 Squat Snatch 50 Push Ups 50 Sit Ups 10 Squat Snatch Trunk: Good Mornings 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #emom #snatch #squat #workout #ladder #pushups #situps #snatches #wod #crossfitwod #aloha #alohafriday

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