CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


100116

Beastly C2 sprinters around here!

WOD 100116

“A Big Buddy Chipper”

For time:

1-mile run

100 walking lunges with a plate overhead (25/45)

800m run

80 calories on the rower

400m run

40 burpee pull-ups

200m run

20 bear complexes (95/135)

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

093016

Nice job folks, McGhee is a long, taxing WOD! Big improvements!

WOD 093016

Part A:

For time:

100m row

Part B:

On a running clock, for max reps:

1 minute of toes-to-bar

2 minutes of wall balls (14/20)

3 minutes of burpees to a plate (25/45)

2 minutes of wall balls (14/20)

1 minute of toes-to-bar

ACCESSORY WORK

3 rounds of:

1-min static hang

1-min rest

1-min handstand hold

1-min rest

092916

Not a lot of fans of Isabel, but nice job on the snatches and Rowing Annie!

WOD 092916

THROWBACK THURSDAY

Quite a few of you folks have already given this Hero WOD a go, check out the results below. Who's ready to crush their old time?

“McGhee”

30-minute AMRAP:

5 deadlifts (185/275)

13 push-ups

9 box jumps (20/24)

RESULTS (April 29, 2015)

092816

So much strength, what a fabulous day of lifting!

WOD 092816

Part A:

power snatch: build to a heavy single

Part B:

A bit of choice tomorrow folks!

“Isabel”

For time:

30 snatches (95/135)

OR

“Rowing Annie”

For time:

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

calories on the rower

sit-ups

ACCESSORY WORK

V-snaps: 3-5 sets x 10 reps

092716

Tough one to start the week off for sure, way to crush it gang! Impressive work!

WOD 092716

Part A:

shoulder press: find your 5RM

push press: find your 3RM

push/split jerk: find your 1RM

Part B:

back squats: 3-3-3-3-3@75%

ACCESSORY WORK

100 hip extensions (in as few sets as possible)

092616

The usual Saturday suspects, crushing a tough deck of cards, great job folks!

WOD 092616

Part A:

1 squat clean + 1 hang squat clean: find your max

Part B:

This workout is courtesy of CrossFit Linchpin.

For time:

100 double unders

then;

9-15-21 reps of:

squat cleans (95/135)

chest-to-bar pull-ups

ACCESSORY WORK

handstand practice

092416

Fun workout and a nice day for a few 400m runs. Great job on the muscle snatches!

WOD 092416

Partner Deck of Cards

spades = ?

hearts = ?

diamonds = ?

clubs = ?

Jokers = do a ? for one of the jokers and ? for the other joker

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.

092316

Tough WOD, nice job gang!

WOD 092316

Part A:

muscle snatch: 1-1-1-1-1-1-1

Part B:

For time:

400m run

63 double unders

21 kettlebell swings (53/70)

400m run

45 double unders

15 kettlebell swings (53/70)

400m run

27 double unders

9 kettlebell swings (53/70)

ACCESSORY WORK

stretching/mobility

092216

It was a PR parade today, great job everyone! Strong folks around here!

WOD 092216

Part A:

back squats: 5-5-5-5-5@70%

Part B:

3 rounds for time:

42 walking lunges

21 toes-to-bar

12 handstand push-ups

ACCESSORY WORK

static hang L holds: 3-5 max effort attempts

092116

Death by is so tough! Great job today folks, way to grind out those push-ups and squats!

WOD 092116

Part A:

deadlift: find your 1RM (let’s go for a PR!)

Part B:

strict pull-ups: 3-3-3-3-3

ACCESSORY WORK

front rack holds with kettlebells (35/53): 3 max effort attempts

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