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Island Athletics

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1/23/18 Skill: EMOM x 10 1 Power Snatch + 1 Hang Power Snatch  Workout: 15 Min AMRAP 5 Power Snatch 1 Round of Cindy (5 Pull Ups 10 Push Ups 15 Air Squats) Trunk: Sit Up Press 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powersnatch #hangpowersnatch #emom #workout #amrap #15mins #snatch #pullups #pushups #squats #cindy #wod #crossfitwod
1/22/18 Strength: Bench Press 5-5-5-5 Workout: 12 Min AMRAP 12 DB Hang Power Cleans 12 Box Jumps 12 Ball Slams Trunk: DB Side Bends 3x10 Each Side  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #benchpress #workout #amrap #12mins #dumbbell #hangclean #boxjumps #ballslams #wod #crossfitwod
1/20/18 Skill: 1 Deadlift Every 30 Seconds x 10 Mins (add weight each minute) Workout: 3 Rounds For Time Run 400m 21 Deadlifts 12 Burpees #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #deadlift #workout #run #400m #deadlifts #burpees #wod #crossfitwod #saturdaysesh
1/19/18 Skill: EMOM x 10 1 Power Clean (reps 4-7 heavy) Workout: 10 Rounds For Time 200m Run 4 Power Cleans  8 Dips (ring or bar) Trunk: Sit Up Press 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powerclean #emom #workout #10rounds #fortime #run #200m #powercleans #ring #dips #wod #crossfitwod #aloha #alohafriday
1/18/18 Strength: Push Jerk 5-5-5-5 Workout: 12 Min AMRAP 10 Back Squats 10 Pull Ups No Racks Allowed Trunk: Good Mornings 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #pushjerk #workout #amrap #10mins #backsquat #pullup #wod #crossfitwod
1/16/18 Part 1 Alternating EMOM x 16 Odd: 6 Farmer’s Carries Even: 30 Russian Twist Part 2 “Annie” 50-40-30-20-10 Reps For Time Double Unders Sit Ups #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #farmerscarry #russiantwist #annie #doubleunders #situps #thegirls #wod #benchmark #crossfitwod
1/16/18 Strength: Front Squat 3-3-3-3-3 Workout: 6 Rounds For Time 12 Left Arm DB Snatch  12 Right Arm DB Snatch  12 Burpee Jump Overs  Trunk: DB Side Bends 3x10 Each Side #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #frontsquat #workout #6rounds #dumbbellsnatch #dumbbell  #burpee #jump #crossfitstrongman #stone #wod #crossfitwod
1/15/18 HOLIDAY SCHEDULE Classes at 8:30 and 9:30 am!!!! #islandathletics #crossfit #islandathleticsli #portwashington #portwashingtoncrossfit #mlk
1/14/18 Skill: EMOM x 10 2 Deadlifts (speed) Workout: Teams of 3 One Person Rows 250m One Person Does 25 Wall Balls One Person Does 25 Sledgehammer Strikes 5 Rounds Each #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #deadlift #workout #row #250m #wallballs #sledgehammer #team #wod #crossfitwod #sundayburner
1/13/18 Skill: 1 Power Clean + 2 Hang Power Cleans Every 90 Seconds x 7 Sets Workout: 5 Min AMRAP  30 Double Unders 15 KB Swings  5 Burpees Rest 1 Minute 3 Rounds #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powerclean #hangclean #workout #workout #amrap #doubleunders #kettlebell #swings #burpees #wod #crossfitwod #saturdaysesh
1/12/18 Strength: Strict Press 4-4-4-4 Workout: 10.9.8.7.6.5.4.3.2.1 Shoulder to Overhead  10.9.8.7.6.5.4.3.2.1 Pull Ups *4 Sandbag Over Shoulder After Each Round Trunk: Russian Twist 3x20 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #pushpress #workout #ladder #press #pushpress #pushjerk #shouldertooverhead #sandbag #pullups #strongman #strongwomen #crossfitstrongman #wod #crossfitwod #aloha #alohafriday
1/11/18 Strength: 20 Mins to Build to a Heavy Back Squat Workout: “Nancy” 5 Rounds For Time Run 400m 15 Overhead Squats  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #backsquat #workout #5rounds #fortime #run #nancy #thegirls #400m #overheadsquat #ohs #wod #crossfitwod
1/10/18 Trunk: 3 Rounds 30 Sit Ups 20 Good Mornings 10 KB Figure 8 Workout: In a 4 Minute Window Row 400m 12 Bench Press AMRAP Ball Slams with Time Remaining Rest 1 Minute 4 Rounds #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #situps #kettlebell #goodmornings #amrap #row #400m #benchpress #ballslams #maxreps #wod #crossfitwod
1/8/17 Skill: Pull 1 Deadlift Every 30 Seconds x 15 Mins  12 Min AMRAP 20 KB Swings 10 Left Arm KB Front Rack Lunges 10 Right Arm KB Front Rack Lunges 5 Toes to Bar Trunk: Weighted Sit Up 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #deadlift #workout #amrap #12mins #kettlebell #swings #lunges #toes2bar #wod #crossfitwod
1/6/17 Skill: 1 Press + 1 Push Press + 1 Push Jerk Every 90 Seconds x 7 Sets Workout: 21-18-15-12-9-6-3 Reps For Time Shoulder to Overhead Sumo Deadlift High Pull *10 Lateral Hops Over Bar After Each Round #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #press #pushpress #pushjerk #workout #shoulder2overhead #sumodeadlifthighpull #lateral #wod #crossfitwod #saturdaysesh
1/5/17 Skill: EMOM x 10 3 Front Squats  Workout: 12 Min AMRAP 40 Double Unders 20 DB Snatches  10 Push Ups Trunk: DB Side Bends 3x10 Each Side  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #frontsquat #emom #10mins #workout #amrap #12mins #doubleunders #dumbbell #snatch #pushups #wod #crossfitwod #aloha #alohafriday
The gym will be closed for the rest of the day on January 4 due to the snow. Stay safe  ISL/I\ND ATHLETICS
All morning classes are cancelled on January 4 due to the snow storm. Stay safe ISL/I\ND ATHLETICS
ISL/I\ND ATHLETICS will NOT have 5 am and 6 am classes on Thursday January 4 due to the anticipated snow storm. All other classes are pending. Stay tuned for more information regarding training times. Stay safe ❄️🏋️💥 #islandathletics #portwashington #crossfit
1/3/18 Trunk: 5 Rounds 10 Hanging Leg Raises 15 Supermans 20 Russian Twist Workout: Alternating EMOM x 30 Min 1: Row 200m Min 2: 12 Sledgehammer Strikes Min 3: 12 Box Jumps  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #emom #workout #row #200m #sledgehammer #strikes #boxjumps #wod #crossfitwod

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