CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


WOD 092014

Partner “Deck of Cards”

spades = thrusters (55/75)

hearts = ground-to-overhead (55/75)

diamonds = toes-to-bar

clubs = calorie row

joker = 500m run together

Each group of two will have a shuffled deck of 52 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card.

For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace.

This workout is for time. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.


It's great to see all the double under improvements!

WOD 091914

Part A:

hang power snatch: 3-3-3-3-3

Part B:

12 minute AMRAP:

10 hang power snatch (55/75)

10 box jumps (20/24)


Part A:

back squat: 3-3-3-3-3

Part B:

12 minute AMRAP:

5 burpees

10 box jumps (manageable height)


Great job on an extremely tough version of "Cindy!"

WOD 091814

Part A:

For time:

50 double unders

ADV: 100 double unders

Part B:

death by shoulder press @ 60% of 1RM

In the first minute, do 1 shoulder press, in the second minute, do 2 shoulder presses, in the third minute do 3 shoulder presses and continue in this fashion until you can no longer complete the number of reps corresponding to the minute. Post the last successful minute and the load for score.

Part C:

10 minute EMOM:

odd minutes: 15 kettlebell swings (53/70)

even minutes: 15 medicine ball sit-ups (14/20)

Scale the KB load and sit-ups so that you can get 15 reps each round.


Big improvements on the overhead squats! Keep at 'em!

WOD 091714

Part A:

Practice: double unders & rope climbs

Part B:


“Cindy XXX”

20 minute AMRAP:

10 pull-ups

20 push-ups

30 squats

15 pull-ups

30 push-ups

45 squats

20 pull-ups

40 push-ups

60 squats

25 pull-ups

50 push-ups

75 squats

30 pull-ups

60 push-ups

90 squats



Congratulations to Julie Burke and Matt Breen for winning the 2014 CrossFit Islander THROWDOWN!

Just like in the Open, you were scored based on your rank in each workout. So if you won a workout, your score was 1. If you came in second, your score was 2, etc.

Here’s how they placed in each of the 7 scored workouts:

Julie: 1, 2, 1, 3, 1, 1, 2 for a total of 11 points

Matt: 1, 2, 1, 1, 1, 2, 2 for a total of 10 points

Two very well-rounded athletes!

I’ve posted all of the results at the gym if anyone is interested in checking them out.

Thanks again everyone, the THROWDOWN this year was an amazing experience and so much fun!

Wally has been with CFI since opening day. If you haven’t met him yet, it’s probably because he only comes to the 6am class!

He’s made tremendous progress over the last two-and-a-half years, particularly on the major lifts. His gymnastics skills have also improved dramatically and it’s pretty cool to see such a big guy banging out pull-ups and handstand push-ups!

Happy birthday Wally! Now go get that 300# overhead squat!

WOD 091614

Part A:

overhead squat: find your 1RM

Part B:


For time:

39 calorie row

39 one-arm push press (35/45)

39 burpees to object 6” above max reach

For the push press, it’s 39 reps PER ARM and you can divide the reps however you wish.


A big thank you to everyone who came out and THREW DOWN yesterday! It was a tough 4 hours, but the energy, enthusiasm, and camaraderie was amazing.

The competitive nature of the Throwdown certainly brought out the best in you, as was evidenced by all the PRs! And thanks for bringing in all the tasty food. After all that work, it was great to have some good chow and a few cold beers!

Until next time!


Our CrossFit Kids Program is almost official and I had a fantastic time with the kids this morning!

If you’re interested in CrossFit Kids and need details, contact Coach James ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ).

The future is looking FIT!


Part A:

EMOM for 10 minutes: 2 squat cleans @ 70-80% of 1RM

These are not touch and go; reset quickly at the floor

Part B:

For time:

10-8-6-4-2 reps of:

squat cleans (95/135)



squat cleans (105/155)

toes-to-bar with medicine ball (8/14) between your ankles


Part A:

front squats: 2-2-2-2-2

Part B:

10-8-6-4-2 reps of:

front squats (50-60% of 2RM above)

toes-to-bar or sit-ups


OMG, that workout was aptly named! "Cynthia" is one tough lady! Well done ya'll!

CrossFit Islander THROWDOWN, POTLUCK & Sunday schedule change

Here are the workouts for tomorrow’s CrossFit Islander Throwdown, starting @ 10am.

We hope to see EVERYONE there! There are always scaling options available, so there’s no reason not to join in. Remember that in the end, it’s all about participating, having fun, socializing, challenging yourself and of course, getting fitter and stronger!

And don’t forget to bring along a dish for the potluck. Cold beer will be available.

Hope to see you there!


There’s a slight change in the Sunday schedule. The usual CrossFit classes will begin a half-hour later to accommodate our Sunday morning CrossFit Kids classes. Yeah, that’s right, it’s time to build LITTLE BEASTS!

9:00-9:45 – CrossFit Kids

10:00-10:45 – CrossFit Kids

11:00-12:00 – CrossFit

12:00-1:00 – CrossFit


Cynthia is a WOD crusher with amazing strength and stamina and at 48, she’s only getting better! Her dedication and progress over the past couple of years is nothing short of phenomenal. It’s her birthday tomorrow, so come on in and give her workout at a go. As you can imagine, it’s a tough workout for an even tougher lady!

WOD 091214


Part A:

48 deadlifts:

EMOM for 6 minutes: 8 deadlifts @ approximately 65% of 1RM

These reps are meant to be quick, touch and go, with PERFECT form!

Part B:

For time:

48 goblet squats (53/70)

48 burpees over PVC (20/24)

48 goblet squats (53/70)


6am crew starting the chipper! Great work on 14.4 AGAIN everyone!

WOD 091114

Part A:

split jerk: 5-4-3-2-1-1-1

Part B:

On a 15 minute running clock:

3 minutes in a plank

2 minutes of handstand push-ups

1 minute of jumping alternating lunges in place

3 minutes of rest

1 minute of jumping alternating lunges in place

2 minutes of handstand push-ups

3 minutes in a plank

Post total reps completed for score. For the plank, every 10 seconds is scored as 1 rep, so if you stay in a plank the entire 3 minutes, that’s 18 reps.


Part A:

push press: 5-4-3-2-1-1-1

Part B:

On a 15 minute running clock:

3 minutes in a plank

2 minutes of push press (manageable load)

1 minute of alternating lunges in place

3 minutes of rest

1 minute of alternating lunges in place

2 minutes of push press (manageable load)

3 minutes in a plank


WOD 091014

Part A:

snatch: work on technique and build to a heavy single

2014 2nd Fittest Man snatching 315#

Part B:



14 minute AMRAP:

60 calorie row

50 toes-to-bar

40 wall balls (14/20)

30 power cleans (95/135)

20 muscle ups

Post total reps completed for score and your time if you complete the cleans.

If you make it to the muscle ups, scale to chest-to-bar pull-ups.

2014 Fittest Man crushing 14.4!

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