CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


120316

Fun MASH and a great way to end the week, great work everyone!

WOD 120316

Due to the 2016 Provincial Weightlifting Meet tomorrow, the 10 and 11am classes have been cancelled. Feel free to come by and watch the lifting. It starts at 10am.

Open gym is still a go for noon and there will be a Partner WOD posted!

“Black Lungs”

For time:

42-30-18 reps of:

TBA

120216

December is here and a few of you got to try a new movement in inverted burpees. Looks like BOOTCAMP was a hit and nice work on the snatches!

WOD 120216

Friday MASH

For time:

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

toes-to-bar

front squats (105/155)

REST 5 MINUTES

For time:

50 calorie row

100 Russian medicine ball twists (14/20)

REST 5 MINUTES

3 rounds for time of:

10 shoulder-to-overhead (95/135)

20 box jumps (20/24)

120116

I loved the intensity everyone showed today in that WOD, fantastic job folks!

WOD 120116

There's a BOOTCAMP option for tomorrow as well folks, feel free!

Part A:

power snatch: build to a heavy triple (touch and go at the floor)

Part B:

EMOM for 14 minutes:

odd minutes: 10 power snatches (55/75)

even minutes: 5 inverted burpees

INVERTED BURPEES

ACCESSORY WORK

diamond push-ups: 3 sets x 10 reps

BOOTCAMP

For time:

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

kettlebell swings (35/53)

sit-ups

113016

Impressive work folks, so nice to see the amazing improvements in pulling strength. A lot of people doing muscle ups today, wicked!

WOD 113016

This workout is courtesy of CrossFit.com.

For time:

21-15-9 reps of:

deadlifts (185/275)

bar-facing burpees

ACCESSORY WORK

dumbbell seated press: 5 sets x 5 reps

112916

Great start to the week! Awesome job on those dubs, lunges and bear crawls!

WOD 112916

Part A:

back squats: 3-3-3@90%

Part B:

“Nasty Girls”

3 rounds for time:

50 air squats

7 ring muscle ups

10 hang power cleans (95/135)

ACCESSORY WORK

mobility

112816

Great crowd, strategic WOD, lots of poundage! Nice job!

2016 NL Open Weightlifting Championships

If anyone is lifting in the meet this coming Saturday (Dec 3rd), please jot your name down on the whiteboard at the gym so we can get an idea on numbers. Don't be shy about participating as it's always a great time and experience!

WOD 112816

This workout is courtesy of CrossFit.com

20-minute AMRAP:

50 double unders

100-ft. walking lunge

100-ft. bear crawl

ACCESSORY WORK

3 sets of 20 GHD sit-ups + 60 second plank

112616

I think it's the first time ring rows were ever written in a WOD. Safe to say, they're VERY HARD! Nice work!

WOD 112616

“Pound it out Partner!”

2-minutes on, 2-minutes for max poundage of:

deadlifts

hang power cleans

thrusters

sumo deadlift high pulls

floor presses

power snatches

shoulder-to-overhead

For this workout, you and your partner will share a barbell (unless it’s a mixed team). You choose the load you wish to use for each of the exercises above and your score for each 2-minute AMRAP is the total poundage you complete. For example, if you choose 135lbs for the deadlifts and you manage to get 80 reps, you’ve completed 10,800lbs and that’s part of your score.

You decide the loads, break up the reps however you wish, but divide the work evenly.

112516

750m is a terrible row eh? Nice work folks!

WOD 112516

Part A:

shoulder press: 4-4-4-4-4

Part B:

For time:

50-40-30-20-10: double unders

25-20-15-10-5: ring rows

For Rx’d ring rows, set up a box for your feet that has your body parallel to the floor when hanging on to the rings with your arms extended.

ACCESSORY WORK

200m farmer’s carry with kettlebells (70/88)

112416

Vicious sweat! Great energy today and a good mix of vets and newbies!

WOD 112416

Part A:

back squats: 5-5-5@85%

Part B:

For time:

750m row

Rest 5 minutes.

750m row

Post both row times for score.

ACCESSORY WORK

Tabata planks

112316

Amazing effort, everyone hit this one so hard today, super proud of ya'll on my birthday! Thanks for the songs and well wishes!

WOD 112316

3 rounds of 1-minute on, 1-minute off, for max reps of:

handstand push-ups

toes-to-bar

burpees

Russian kettlebell swings (53/70)

box jump overs (20/24)

ACCESSORY WORK

barbell curls: 5 sets x 10 reps

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