WOD - Wednesday, 12.23.2015


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!


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. 


Row 250M

With a light KB, 8 reps on each arm:
1 arm suitcase Deadlifts
1 arm KB Swings
1 arm push press
1 arm waiters squats
1 arm thrusters


Part A: Row 2K (don't kill yourself, we will be testing out 2k row soon)
5 Min Rest
Part B: 4 Rounds: 12 1 Arm KB Thrusters 70/53# 50 Double Unders
Rest 5 Min
Part C: 5 Rounds For Quality: 20 1 Arm RKB Swings 53/35# 30 Second Side Plank Each Side


2 rounds of with a light KB: 8-8 strict KB press 8-8 Kb high pull 8-8 KB OH squat 8-8 KB thruster 10-10 single arm swings


8 Min AMRAP: 8 Wall Ball (20/14#), 8 Toes 2 Bar, 8 Ring Rows

1 Min REST

7 Min EMOM: 12 Burpees

1 Min Rest

6 Min AMRAP: Row For Cal