CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


070116

Those 100 calories sucked, great job folks, insane effort all around! Nice job on the accessory work as well.

Don't forget to wear something RED tomorrow and come on in at 11am for our annual Canada Day workout to honor the fallen RCMP heroes who were fatally shot in Moncton, NB on June 4th, 2014.

The victims were Cst. Fabrice Georges Gevaudan, 45, of Boulogne-Billancourt, France; Cst. Douglas James Larche, 40, of Saint John, N.B., & Cst. Dave Joseph Ross, 32, of Victoriaville, Que.

Hope to see you all tomorrow!

WOD 070116

RESULTS (July 1, 2015)

RESULTS (June 11, 2014)

063016

Amazing performances all around today! Good to see some of you annihilating your times from 2 year ago, and nice to see a few PRs today!

Canada Day Hero WOD, Friday, July 1st @ 11am

Break out your favorite red t-shirt and come on in on Friday for our annual Canada Day workout to honor the fallen RCMP heroes who were fatally shot in Moncton, NB on June 4th, 2014.

The victims were Cst. Fabrice Georges Gevaudan, 45, of Boulogne-Billancourt, France; Cst. Douglas James Larche, 40, of Saint John, N.B., & Cst. Dave Joseph Ross, 32, of Victoriaville, Que.

Hope to see you all on Friday!

WOD 063016

Part A:

For time:

50 calorie Assault bike

50 calorie row

Bike and row FAST & HARD, this one is meant to hurt!

Part B:

EMOM for 10 minutes: 3 muscle ups

Choose a number and a scaling progression that works for YOU! This is all about getting in some muscle up practice and you can use the rings or the bar. Scale to chest-to-bar pull-ups or pull-ups as needed.

For those who wish to snatch, feel free to do the 10-minute snatch EMOM for Part A and increase the load by 5# from last week.

ACCESSORY WORK

handstand conditioning

minute 1: 5-second handstand hold

minute 2: 10-second handstand hold

minute 3: 15-second handstand hold

Continue in this fashion until you can no longer complete the required number of seconds in the minute.

062916

So much fun to do a workout with rope climbs in it! Great job folks, crushed it!

WOD 062916

Part A:

clean & jerk: build to a heavy single

Part B:

BENCHMARK WEDNESDAY

“Double Grace”

For time:

60 clean & jerks (95/135)

Feel free to do regular "Grace" which is 30 reps!

RESULTS (July 30, 2014)

ACCESSORY WORK

triple under or double under practice (try for unbroken sets)

BOOTCAMP

“Annie”

For time:

50-40-30-20-10 reps of:

double unders

sit-ups

062816

Two tough movements that really fried the midline, great job folks!

WOD 062816

Part A:

deadlifts: 5-5-5-5-5@75%

Part B:

For time:

5 rope climbs to 15’

10 front squats (95/135)

15 bar-facing burpees

800m run

15 bar-facing burpees

10 front squats (95/135)

5 rope climbs to 15’

ACCESSORY WORK

10 minutes of: 40 seconds on, 20 seconds off of:

plank, reverse plank (alternate movements, 5 minutes each)

062716

What an enjoyable Partner WOD, definitely different! It was a lot of fun, great job folks!

We're really going to miss these two! Aaron and Julie are returning to the States and we wish them well. Good luck folks and we hope to see you again one day!

WOD 062716

Part A:

overhead squat: build to a heavy double

Part B:

Granite Games Qualifier Workout 4

For time:

5-10-15-20-15-10-5 reps of:

overhead squats (75/115)

toes-to-bar

ACCESSORY WORK

bench dips: 3-5 sets x 20 reps

062516

The MASH is always a blast, nice work everyone!

WOD 062516

The weather is looking great for tomorrow, so let’s hit this fun Partner WOD outside! Should be fun!

40-minute AMRAP:

20 power cleans (95/135)

60 air squats

200m run

Divide all the work evenly with only one person working at a time, but run together. When you run, you MUST bring your barbell and plates with you. One person will carry the bar, the other person both bumpers. If your team is using differently loaded barbells, alternate which barbell and plates you carry every round.

062416

A few crossed the steel bridge, and a few did Bradshaw, great work folks!

WOD 062416

TGIF! Friday MASH!

8-minute AMRAP:

10 alternating front rack lunges (75/115) in place

10 lateral burpees over the bar

REST 4 MINUTES

6-minute AMRAP:

200m sprint

20 sit-ups

REST 4 MINUTES

4-minute AMRAP:

3 ring muscle ups

3 wall climbs

Post reps completed for each AMRAP for score.

062316

Nice work on “Bradshaw” folks! It’s nice to see the handstand push-up progress!

WOD 062316

Part A:

hang squat clean: build to a heavy double

Part B:

“Steel Bridge”

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

hang squat cleans (105/155)

kettlebell swings (53/70)

ACCESSORY WORK

freestanding handstand holds/handstand walks

062216

Great work today folks! An 800m hard run is no joke!

WOD 062216

BENCHMARK WEDNESDAY

“Bradshaw”

10 rounds for time:

3 handstand push-ups

6 deadlifts (155/225)

12 pull-ups

24 double unders

ACCESSORY WORK

L-sits (parallettes, boxes)

062116

That Granite Games Chipper was a leg and lung burner. Nice job ya’ll, amazing results!

Sheena surprised Anthony with a birthday cake, post WOD! The sugar rush was SO GOOD!

Happy birthday Anthony!

WOD 062116

Part A:

A couple of choices for the EMOM folks. If you don't feel like snatching, give the back squats a go!

EMOM for 10 minutes: 1 squat snatch (add 5# from last week)

OR

EMOM for 10 minutes: 3 back squats @65-75%

Part B:

7-minute AMRAP:

800m run, then AMRAP toes-to-bar in time remaining

Post your 800m time and number of T2B completed for score.

ACCESSORY WORK

glute-ham raises: 3-5 sets x 10 reps

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