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#portwashingtoncrossfit

Posts tagged as #portwashingtoncrossfit on Instagram

146 Posts

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
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
1/2/18 Skill: EMOM x 10 2 Hang Power Cleans (start light and build) Workout: 12 Min AMRAP 7 Bar Facing Burpees 7 Hang Power Cleans 7 Chest to Bar Pull Ups Trunk: Weighted Sit Up 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #hangpowerclean #emom #workout #barfacing #burpees #hangpowercleans #chest2bar #pullups #wod #crossfitwod
12/31/17 Skill: EMOM x 10 3 Thrusters (from the floor) Workout: In Teams of 3 One Person Rows 250m One Person does Max Rep Thrusters One Person does Max Rep Sandbag Over Shoulder Rotate Every 250m 15 Minutes The ISL/I\ND crew earned their party tonight. Happy New Year πŸΎπŸ‹οΈ #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #emom #thruster #workout #row #250m #thrusters #sandbag #teamwod #wod #crossfitwod
12/30/17 Skill: EMOM x 10 2 Deadlifts (add weight every other minute) Workout: 12 Min AMRAP 4 Deadlifts 12 Sit Ups 8 Box Jumps #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #strength #deadlifts #workout #12mins #deadlift #situps #boxjumps #wod #crossfitwod
12/29/17 Skill: EMOM x 10 1 Power Clean + 1 Hang Power Clean (start light and build)  Workout: 5 Rounds For Time 50 Double Unders 15 Hang Power Cleans 10 Handstand Push Ups Trunk: Good Mornings 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powerclean #workout #5rounds #fortime #hangpowerclean #handstandpushups #doubleunders #wod #crossfitwod #aloha #alohafriday
12/28/17 Strength: Axle Bench Press 5-5-5-5 Workout: 6 Rounds For Time 10 Pull Ups 20 KB Swings 30 Russian Twist  Trunk: Get Up Sit Up 3x5 Each Arm  #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #strength #axle #benchpress #workout #5rounds #pullups #kettlebellswings #russiantwist #strongman #strongwomen #crossfitstrongman #wod #crossfitwod
12/27/17 Skill: EMOM x 15 2 Back Squats (speed) Workout: 10 Min Ladder 1 DB Burpee 1 Ball Slam 2 DB Burpees 2 Ball Slams 3,3, 4,4... and so until the clock runs out.  Go fast.  Trunk: Weighted Sit Ups 3x10 #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #backsquats #10min #amrap #dumbbell #burpees #ballslams #wod #crossfitwod
12/26/17 Skill: 3 Position Power Snatch (low to high) Every 90 Seconds x 7 Sets Workout: On a 15 Minute Clock, 5 Rounds of 1 Min DB Snatch  1 Min Sit Ups 1 Min Lunges #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #powersnatch ##olympiclifting #workout #5rounds #dumbbell #snatch #situps #pushups #wod #crossfitwod
12/24/17 πŸŽ„ ISL/I\ND 12 Days of Christmas 1 Thruster 2 Front Squats 3 Hang Power Cleans 4 Deadlifts 5 Air Squats 6 Push Ups 7 Sit Ups 8 Burpees 9 KB Swings 10 Broad Jumps 11 Pull Ups 12 Overhead Lunges (with Bar) #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #thrusters #frontsquats #hangpowercleans #deadlifts #airsquats #pushups #situps #burpees #kettlebellswings #broadjumps #pullups #overheadlunges #12daysofchristmas #wod #crossfitwod
12/23/17 Skill: Atlas Stone Technique Workout: With a Partner One Person Rows 250m Other Person does Max Rep Stone to Shoulder Immediately Switch Rest 30 Seconds 5 Rounds Each #islandathletics #crossfit #islandathleticsli #crossfitbula #portwashington #portwashingtoncrossfit #skill #stone2shoulder #atlas #stones #strongman #strongwoman #crossfitstrongman #wod #crossfitwod #saturdaysesh

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