CrossFit Islander

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Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


112714

Great job on "Karen" everyone!

THROWBACK THURSDAYS

From now on, we’re going to be repeating past CFI workouts on Thursdays. This should be a lot of fun, particularly if you’re on the board for some of these oldies. And hopefully you can see physical evidence of increased work capacity over broad time and modal domains!

This one’s from Feb 5, 2013 and the results are below.

WOD 112714

Part A:

1 snatch + 1 hang snatch + 1 overhead squat: 3-3-3-3-3

Part B:

3 rounds for time:

10 power snatch (80/115)

30 double unders

400m run

BOOTCAMP:

Part A:

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

Part B:

3 rounds for time:

10 kettlebell swings (manageable load)

30 double unders (75 single unders)

400m run

112614

That was tough, well done folks!

WOD 112614

Part A:

strict pull-up: 1-1-1-1-1

Part B:

BENCHMARK WEDNESDAY

“Karen”

For time:

150 wall balls (14/20)

Scale accordingly, as “Karen” is a very demanding workout! Choose a medicine ball load that you can hit the 10’ target with and that you can manage with good form. You should be finishing this one up in the 10-15 minute range. Try and come up with a strategy, for example, doing 15 rounds of 10 wall ball shots. Good luck!

Part C:

max reps strict pull-ups (set ends once you come off the bar)

112514

Great job on a tough WOD! Way to push! Those squats at the end were brutal!

WOD 112514

Part A:

deadlift: find your 4RM

Part B:

10 minute AMRAP:

3 power cleans (95/135)

5 push jerks (95/135)

7 box jump overs (20/24)

112414

Thank you for the birthday wishes everyone! It’s great to have such an amazing group of friends!

The Saturday morning CrossFit class sang happy birthday to me which was pretty damn special! Thanks ya’ll!

I can honestly say that at 45 I’m far fitter than I ever was at 25 and I’m still improving! That’s pretty cool!

Great job on "45 EACH," it was a tough one! And hats off to Julie, Tyson and Curtis for hitting some tough Hero WODs!

WOD 112414

Part A:

back squat: find your 4RM

Part B:

7 minute AMRAP:

1000m row

200m run

AMRAP hand-release burpees in time remaining.

Post the number of hand-release burpees completed for score.

Part C:

max reps back squats @ 75% of 4RM in Part A

112214

WOD 112214

Partner WOD

“45 EACH”

For time:

90 calorie row

90 burpees

90 wall balls (14/20)

90 double unders

90 pull-ups

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

90 second static hang with plate (25/45)

Only one person works at a time and divide the work evenly.

112114

WOD 112114

Part A:

overhead squat: 10-10-10

Part B:

21 minute EMOM:

minute 1: 15 kettlebell swings (53/70)

minute 2: 15 box jumps (24/30)

minute 3: REST

minute 4: 15 kettlebell swings (53/70)

minute 5: 15 box jumps (24/30)

minute 6: REST

Continue in this fashion and aim to hit 15 reps for each movement every time. If you do, you’ll score 210.

Post total reps completed for score.

112014

Great work on “Fran” folks!

So many PRs and it’s great to see a few of you get this tough benchmark WOD for the first time Rx’d! Well done!

WOD 112014

Part A:

hang power clean: 3-3-3-3-3

Part B:

3 rounds for time:

400m run

21 push-ups

12 toes-to-bar

111914

WOD 111914

Part A:

thruster: 3-3-3-3-3

Work up to a heavy triple and do a few kipping pull-ups between sets.

Part B:

BENCHMARK WEDNESDAY

“Fran”

For time:

21-15-9 reps of:

thrusters (65/95)

pull-ups

111814

WOD 111814

Part A:

For time:

5 rope climbs to fifteen feet

Part B:

On an 11 minute running clock:

minute 1: 12 bar-facing burpees + AMRAP deadlifts (95/135)

minute 2: REST

minute 3: 10 bar-facing burpees + AMRAP deadlifts (105/155)

minute 4: REST

minute 5: 8 bar-facing burpees + AMRAP deadlifts (125/175)

minute 6: REST

minute 7: 6 bar-facing burpees + AMRAP deadlifts (135/195)

minute 8: REST

minute 9: 4 bar-facing burpees + AMRAP deadlifts (145/215)

minute 10: REST

minute 11: 2 bar-facing burpees + AMRAP deadlifts (165/235)

Post total number of deadlifts completed for score.

111714

WOD 111714

Part A:

front squat: find your 3RM

Part B:

For time:

25 front squats (95/135)

50 sit-ups

100 double unders

50 sit-ups

25 front squats (95/135)

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