CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


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


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.


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.


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


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:



For time:

21-15-9 reps of:

thrusters (65/95)



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.


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)


No dodgeball-induced Achilles injury is going to stop Chris!

He’s either very hardcore, or he just loves us that much!

Way to kill it Chris, no excuses!

WOD 111514

Partner WOD

For time:

50 burpees-over-your-partner; switch every 5 burpees, partner is in a plank

100 wall balls (14/20); switch every 10 shots

200m run with plate (35) overhead; switch every 50m

300 double unders; switch every 50 double unders

200m plate pinch (25) farmer’s carry; switch every 50m

100 partner medicine ball sit-ups (20)

50 burpees-over-your-partner; switch every 5 burpees, partner is in a plank


A little over a year ago Chris started at CFI and when he did pull-ups, he used bands.

Today he got his first ring muscle up and then did 3 in a row!

At 48 years young, Chris shows us that age is only a number! He eats super clean, doesn’t use any supplements and is an amazing example of what you can achieve if you work hard and believe in yourself.

Well done Chris!

WOD 111414

Part A:

back squats: 5-4-3-2-1

Use these percentages of your 1RM (60-70-80-90-100%) and go for a PR if it’s in you!

Part B:

3 rounds for max reps of:

30 seconds of pull-ups

1 minute of rest

30 seconds of box jump overs (20/24)

1 minute of rest

30 seconds of Russian medicine ball twists (14/20)

1 minute of rest


WOD 111314

Part A:

hang snatch: find your 3RM

Part B:

“Bell Hell”

For time:

250m run with kettlebell (35/53)

50 walking lunges with kettlebell

50 kettlebell swings

50 goblet squats

250m run with kettlebell


Part A:

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

Part B:

Scale kettlebell load as needed.

Page 1 of 90


Follow Us On:

CrossFit Journal: The Performance-Based Lifestyle Resource Box Ally - Forging Elite Websites RokFit