CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


WOD 090314

Part A:

benchpress: find your 1RM

Part B:



3 rounds for time:

400m run

21 kettlebell swings (35/53)

12 pull-ups


Great partner workout and congrats on the sumo deadlift PRs!

We’re closed on Monday for Labour Day, but in keeping with our Labour Day tradition, here's the home workout!

For time:

100 burpees

Go for the Leaderboard!

And happy birthday Mark Jones!

WOD 090214

Part A:

squat clean thruster: find your 1RM

Part B:

For time:

100 thrusters (55/75)

Run 200m every time you drop the bar. You can only rest with the bar overhead or in the front rack.


Thanks everyone for you donations for "Stand with Makayla!"

WOD 083014

With a partner, on a 30 minute running clock:


Each person establish a 1RM sumo deadlift


10 minute AMRAP:

10 pull-ups

20 double unders


1000m run and in time remaining, AMRAP wall balls (14/20)

Only one person works at a time and divide all work evenly. Run together.


WOD 082914

Part A:

back squat: find your 5RM

Part B:

For time:

800m row


3 rounds of:

20 box jump overs (20/24)

20 push-ups


30 toes-to-bar


WOD 082814

Part A:

push press: 5-5-5-5-5

Part B:

10 minute AMRAP:

1 strict pull-up

100m run

2 strict pull-ups

100m run

3 strict pull-ups

100m run

Continue in this fashion and post total pull-ups completed for score.


WOD 082714

Part A:

snatch: find your 1RM (focus on technique NOT load!)

Part B:



For time:

30 snatches (95/135)


“CrossFit Islander Test”

This workout consists of 5 movements and it’s 2 minutes of work followed by 3 minutes of rest. Post total number of reps/calories for score. The movements must be completed in the order they appear.

double unders

calorie row




BONUS POINTS: 1 point for every 20 seconds in a static hang and 1 point for every 30 seconds in a plank.


WOD 082614

Part A:

power clean: 3-3-3-3-3 (not touch and go; reset quickly at the floor)

Between every set of power cleans, do 5-10 handstand push-ups.

Part B:

For time:

21 GHD sit-ups

21 power cleans (95/135)

42 medicine ball sit-ups (14/20)

15 power cleans (95/135)

84 Russian medicine ball twists (14/20)

9 power cleans (95/135)


Part A:

push press: 3-3-3-3-3

Part B:

21 GHD sit-ups

21 push press

42 medicine ball sit-ups

15 push press

84 Russian medicine ball twists

9 push press


Wow, "Harold" was deceptively tough! Well done folks, that was a lot of fun.

Happy 60th Harold and here's to MANY more!

WOD 082514

Part A:

This lovely movement courtesy of

max reps hanging hip touches

Part B:

front squat: find your 3RM

Part C:

5 rounds for time:

400m run

20 front squats (65/95)


I finally hit my goal of 300 unbroken double unders by getting 302 this morning!

The secret to great double unders is LOTS of practice! You also need to set attainable goals for yourself so that you can experience success at a steady rate.

Make double under practice a part of your daily routine!

Harold’s birthday is on Sunday, August 24th and the Partner WOD on Saturday will be in his honor! I remember the first day Harold came to CFI and I remember him telling me later that he almost drove away. Well I’m glad you came in Harold and it’s inspiring to see the progress you’ve made since joining our community. Thanks for showing all of us time and time again that age is only a number!

Come on in and celebrate Harold’s 60th this weekend by doing his WOD! Just like Harold, it’s a tough one!

WOD 082314

Partner WOD


You're going to have to come in to see it!

And then do it!


WOD 082214

Part A:

Bring Sally Up plank challenge

Part B:

back squats: 10x3 @ 85%

Part C:

5 minute AMRAP:

1 deadlift (105/155)

1 bar-facing burpee

2 deadlifts (105/155)

2 bar-facing burpees

Continue to the round of 3-3, 4-4, 5-5, etc.

Part D:

Find your best set of max unbroken double unders (go for the Leaderboard!)

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