WOD - Friday, 12.18.2015

CROSSFIT KIDS

CrossFit Island Park is pleased to continue the CrossFit Kids program!  The eight week program begins on January 3, 2016 and continues on Sunday afternoons.  Sign-ups are at the front desk and can also be done by printing about the below form.

Form -- Click here to download!

PARTY!

Our holiday party is booked! Friday, January 8, 2016 at Speakeasy. $45 pp for top shelf open bar and appetizers from 7:30-11:30.

That price is inclusive of tax and gratuity.   Sign-up sheet is at the front desk!  Get your name on there for a night of fun that doesn't involve exercise. 

CROSSFIT
WARMUP

With a light to moderate KB, 5 reps, each arm
1 arm high pull
1 arm shoulder press
1 arm push press
1 arm waiter's squat
1 arm Sot's press
1 arm Overhead squat

All reps should keep a slower down, faster up tempo. The slower and more deliberate the better.

STRENGTH/ENDURANCE
With A Partner:
A) 5 Min AMRAP: 1 Arm Farmer Carry 20M, Switch With Partner. Alternate Arms Every Round. 20M =1 Rep

2 Min Rest

B) 5 Min AMRAP: 10 Calorie Assault Bike Congo Line Sprints. What Class Can Accumulate The Most Calories?

Pre-WOD: 5-10 Kips (On Rings If Your Doing Muscle Ups) 5-10 Push Ups Or HSPU 15 Swings 2 Rounds


HERO WOD FRIDAY

 "Nate"
Complete As Many Rounds As Possible In 20 Min: 2 Muscle Ups 4 HSPU 8 KB Swings 70/53#

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

We're asking the CrossFit community to make donations to the "Nate Hardy Memorial Fund" in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Scale Muscle Ups To: -Bar Muscle Ups -6 (CTB, Banded) Pull Ups. No Dip Portion Today, We're Focusing On The Pull, They'll Press In The HSPU. Scale HSPU: Up To 2 Ab Mats OR 4 Pike Push Ups, Feet On A Box

Check out this old school WOD demo from CrossFit HQ in 2008

FITNESS
WARMUP

5 x 30 sec sprint on A.D. 5 inch worm into 1 yoga push up, 1 length samson stretch, 1 min couch stretch on each leg.

WOD 1

8 Min EMOM: Odd Min 30 DU, Even Min 8 Burpees

WOD 2

3 Rounds Of. 1 Min AMRPAP: 1. Row For Cal, 2. Pull Ups, 3. SDHP (26/35), 4 Burpees- 1 Min Rest Between Rounds