WOD:

Part A:

7 minute AMRAP:

5 hang power cleans (75/115)

5 push press (75/115)

Scaling options: (55/95) (35/65)

Part B:

“Annie”

For time:

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

double unders

sit-ups

WOD:

Part A:

burpee with hand-release push-up ladder for time:

1 burpee with 1 hand-release push-up

1 burpee with 2 hand-release push-ups

1 burpee with 3 hand-release push-ups

1 burpee with 4 hand-release push-ups

1 burpee with 5 hand-release push-ups

1 burpee with 6 hand-release push-ups

1 burpee with 7 hand-release push-ups

1 burpee with 8 hand-release push-ups

1 burpee with 9 hand-release push-ups

1 burpee with 10 hand-release push-ups

Start the burpee from a standing position. Once your chest hits the floor, release the hands and then do a push-up. Stand and jump, touching the hands overhead, and continue to the next round.

Part B:

3 rounds for total reps:

90 seconds sumo deadlift high pull (55/75)

90 seconds rest

90 seconds of box jumps (20/24)

90 seconds rest

Victoria Day – May 21st

There will be no scheduled classes at CrossFit Islander on Monday, May 21st. However, the gym will be open from 2-4pm for any member wishing to come in for a throw-down WOD. I’ll be posting a tough WOD on the whiteboard, so if you’re looking for a challenge, come on in and give it a shot!

CrossFit Total

Great work today on the CrossFit Total! Over 12,000lbs in total thrown around today!

Wednesday WOD:

STRENGTH:

weighted pull-ups:

Find your 3-rep max. If you don’t have weighted pull-ups, use the bands to find your 3-rep max.

WOD:

For time:

30 wall balls

3:00 plank

40 wall balls

2:00 plank

50 wall balls

1:00 plank

CASHOUT:

kettlebell crucifix hold (18)

The CrossFit total reflects an athlete’s functional strength capacity more accurately than any other test. The CrossFit total is the sum of the best of three attempts at the SQUAT, the PRESS and the DEADLIFT.

All three lifts are done while standing on the floor. They are not technique dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters.

Anyone in a position to attempt a legitimate CrossFit total should be familiar enough with their capabilities with the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). If you’re new to heavy lifting, there’s no need to worry. You’ll go lighter with the weight and we’ll concentrate on good mechanics and a full range of motion. After this experience, you’ll be more comfortable with heavier weight and you’ll have a better indication of what your 1RM is in each of the three lifts.

All three lifts must be performed during one session, and you will have a maximum of three 1-rep attempts to find your 1RM.

There are a few ways you could find your 1RM, but one example is to make the first attempt with a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt you could do for a single, having just done the first set of three. And the third attempt is the weight you wish to do, based on your performance on the previous two attempts.

Add the three weights together to get your CrossFit Total. A total of 1000lb or more puts you in the firebreather category!

1RM squat + 1RM press + 1RM deadlift = CrossFit Total

See you tomorrow!

Congratulations to Jonathan for placing 6th overall at the Canada East Regional! An amazing performance!

SKILL/STRENGTH:

rope climbs

WOD:

 “7-21”

 This WOD consists of 7 stations. You will spend 3 minutes at each station and complete as many reps/calories as possible before moving to the next station. You are permitted 90 seconds of rest between each station. Combine your total reps and calories for score.

Station 1: walking lunge

REST 90 SECONDS

Station 2: pull-ups

REST 90 SECONDS

Station 3: GHD sit-ups

REST 90 SECONDS

Station 4: kettlebell swings (35/53)

REST 90 SECONDS

Station 5: row (calories)

REST 90 SECONDS

Station 6: dumbbell ground to overhead (35/50)

REST 90 SECONDS

Station 7: toes-to-bar

Great work today on Fight Gone Bad for Nick and Hayley. They killed their old score by a large margin!

A lot of hard work put in as well during Open Gym time, as well as Saturday's WOD!

Enjoy the rest of the weekend!

STRENGTH:

deadlift: 5-5-5-5-5

WOD:

3 rounds for time:

50m overhead plate carry (35/45) (1 lap)

100m backwards run (2 laps)

200m farmer’s carry (35/53) (4 laps)

400m run (8 laps)

STRENGTH:

weighted lunge: 3-3-3-3-3

WOD:

For time:

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

ring push-ups

sumo deadlift high pull with kettlebell (53/70)

box jumps (20/24)