CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Short, sweet and intense, fun Partner WOD, well done folks!

Nice to see such a great turnout on Friday evening at CrossFit 709! It was a lot of fun and it was great to meet other enthusiastic CrossFitters in the city!

WOD 102416

Part A:

back squats: 1-1-1-1-1@85%

Part B:

For time:

25-20-15-10-5: calorie row

5-4-3-2-1: wall climbs

Alternate the movements above, 25-5, 20-4, etc.


Turkish get-ups


Had a few bodies today for a very challenging AMRAP! Smoked it!

Alison was too hungry to finish it and my little buddy did two WODs, banging out an incredible 121 burpees in 7 minutes!

WOD 102216

Partner WOD

For time:

60 deadlifts (125/185)

60 box jumps (20/24)

60 Partner medball sit-ups (14/20)

40 deadlifts (155/225)

40 box jumps (24/30)

40 Partner medball sit-ups (14/20)

20 deadlifts (185/275)

20 box jumps (28/36)

20 Partner medball sit-ups (14/20)

Only one person works at a time, and all work must be divided evenly.


Hats off to the brave souls who came in today for BURPEES! Great job ya'll!


No classes tomorrow evening as we'll be heading to CrossFit 709 for a few Team Workouts. The address is 92 Elizabeth Avenue. Try and show up at 5:30 for a 6:00 start. It should be a lot of fun!

WOD 102116

15-minute AMRAP:

9 hang power cleans (95/135)

12 hand-release push-ups

15 box jumps (20/24)


Take some time and work on a weakness!


EMOMs with no time off are BRUTAL! Knowing how to scale so that you get some rest in is key, but it isn't always easy to do. Great job today folks, a lot of sweaty faces today!

WOD 102016

Part A:

Open Workout 12.1

7-minute AMRAP:


This workout begins from a standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach.

Part B:

front squats: find your 3RM


one-arm kettlebell clean & press (KB is upside down overhead): build to a heavy single (both arms)


PR parade today on this re-do, so many improvements, wicked job everyone! It was nice to see a few of the newer athletes trying the Olympic lifts today, nice work and keep it up!

WOD 101916

Part A:

back squats: 3-3-3-3-3@80%

Part B:

20-minute EMOM (5 rounds):

min 1: 20 calorie row

min 2: 50 double unders

min 3: 10 chest-to-bar pull-ups

min 4: 10 handstand push-ups

Choose numbers and scaling options that work for you. You should be able to hit the same numbers for each movement with some time to spare for a transition to the next movement.


dumbbell shrugs: 5 sets x 10 reps (AHAP)


Well, that's enough of that workout, we've done it about 4 times! Great job folks!

WOD 101816

Open Workout 15.1

9-minute AMRAP:

15 toes-to-bar

10 deadlifts (75/115)

5 snatches (75/115)

Open Workout 15.1A

6-minute time cap:

Find your 1-rep-max clean & jerk

This workout is completed on a 15-minute running clock. Once the clock hits the 9-minute mark, immediately begin 15.1A for max load.



RESULTS (Feb 15, 2016)

RESULTS (March 1, 2015)


Devastating Deck! Nice to see everyone push hard, great work!

WOD 101716

Part A:

Open Workout 13.3

12-minute AMRAP:

150 wall balls (14/20)

90 double unders

30 muscle ups

Females use a 9’ target for the wall balls.

Part B:

benchpress/floor press: build to a heavy triple


100 abmat sit-ups (for quality, not time)


Wicked job on an extremely challenging workout! Macho Man approves!

WOD 101516

Partner Deck of Cards

spades = toes-to-bar

hearts = box-jump-overs (20/24)

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

clubs = alternating lunges in place with a barbell (55/75) overhead

Jokers = row 50 calories for one of the jokers (partner in a plank) and do 50 burpees for the other joker (partner in a static hang)

Each group of two will have a shuffled deck of 54 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.


Nice to throw a monkey wrench into some workouts. Strict movements while your heart rate is up is no joke! Fun workout today and such a nice day to run outside. Great job everybody!

CrossFit Community Event!

Hey folks, I’ve been in touch with Roy, the owner of CrossFit 709 and we thought it’d be cool to do a community event on Friday, Oct 21. Essentially, it’d be the final Team Series Workouts (modified/scaled so that everyone can participate) and the teams would be chosen so that they’re as mixed as possible (between gyms) and well balanced (based on ability).

This event will take place at CrossFit 709 on Friday evening, starting at 6pm, but try and be there at 5:30pm so that we have time to deal with the logistics. I’d shut down Islander for the evening of course, so there’s no reason not to participate. The nature of this event is all about meeting new people, growing the CrossFit community and having fun working out!

You can sign up by jotting your name on the designated whiteboard at the gym and I hope to see you all participating, it should be a great time!

WOD 101416

Part A:

1 power clean + 1 front squat + 1 push jerk: find your max

Part B:

“Macho Man”

EMOM until failure (20-min cap):

3 power cleans

3 front squats

3 push jerks

Use approximately 75% of Part A.


3-minute static hang (in as few sets as possible)


Wicked work gang, that one was tough!

WOD 101316

May as well get a few burpees in tomorrow since it was “Reebok Canada World Burpee Day” today!

For time:

42 Russian kettlebell swings (53/70)

21 burpees

13 strict pull-ups

400m run

30 Russian kettlebell swings (53/70)

15 burpees

11 strict pull-ups

400m run

18 Russian kettlebell swings (53/70)

9 burpees

9 strict pull-ups

400m run


dumbbell medicine ball bench press: 5 sets x 10 reps (climbing)

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