CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


WOD 102114

Part A:

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

Part B:

5 rounds, each for time, of:

5 push press/jerk

10 front squats

15 deadlifts

Start a new round every 3 minutes at the top of the minute. Choose a load (55/75) (75/115) or (95/135) so that you can get all 30 reps completed quickly and well within the 3-minute time cap. The only time you should be dropping the bar is after the set of 10 front squats. Post your fastest and slowest rounds for score.


Use dumbbells for the push press and front squats and a barbell for the deadlifts.


CrossFit Islander is happy to welcome Jeremy Maillet to our coaching team!

Jeremy recently completed his CrossFit Level 1 Trainer Certification in Toronto, Ontario and he’s currently studying Kinesiology at MUN.

Jeremy is an incredibly hard working and humble athlete and his passion for CrossFit is abundantly evident in his dedication to training, his pursuit of perfect movement and his desire to help others. It’s great to have him on board!

You can catch Jeremy on Mondays at 11 and 12 and Thursday evenings at 6:30 and 7:30.

WOD 102014

Part A:

For time:

1000m row

80 air squats

60 sit-ups

40 push-ups

20 pull-ups

Part B:

max reps back squats @ 70% of 1RM

Post number of reps and load for score.


Part A:

For time:

500m row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

Part B:

max reps back squats with a manageable load


Great effort on an extremely tough workout! Most often, scaling the load allows you to get an effective workout in regards to hitting the appropriate level of intensity. However, in this one, the number of burpees paired with those wall balls caused the heart rate to shoot up, making it extremely difficult to move through at a timely pace.

Perhaps LOWERING the number of burpees in this workout would have been a better scaling option. For example, doing 20 or even 15 burpees would have been sufficient so that you could concentrate on performing the wall balls and power cleans with good form.

Remember that scaling is a science and you won’t always get it right, but to get the most out of your workouts, scaling is essential. Scaling appropriately allows you to do the movements properly, which will keep you safe and make you a better athlete!

Awesome work, keep it up! And perhaps we'll try this one again a few months down the road!

WOD 101814

Partner WOD:

For time:

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

kettlebell swings (35/53)

box jumps (20/24)

Run 500m run after every round.

ADV: (53/70) (24/30)

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

In the event of rain, we'll substitute the run for double unders x2.


WOD 101714

Part A:

power clean: find your 1RM

Part B:

This one is the WOM (workout of the month) from the most recent issue of the THE BOX magazine.

For time:

25 burpees

25 power cleans (95/135)

25 burpees

EMOM do 7 wall balls (14/20)

Here are a few coaching tips for this one from CrossFit Arvada (Colorado) coach Stacy Bushaw:

This workout is just as much mental as it is physical. It’s a sprint that feels like a marathon. Work hard the first minute, as this is the only minute that you’ll have to do the burpees for a full minute. Be ready to pick up the ball exactly at the top of the minute. It’s helpful to stop at least 5 seconds before the top of the minute, but take as much as 10-15 seconds if you feel you need it. Watch the clock and stop somewhere around the 45- and 50-second mark, breathe, recover and be ready to throw that medicine ball! As the power cleans get heavy, do singles instead of linking them touch-and-go style, as this will help you conserve energy. Just be sure to attack the bar as soon as it hits the floor.


Technical: 7

Metabolic: 9

Volume: 7

Strength: 7.5



Firebreather (men: 6 minutes or less; women: 8 minutes or less)

Excellent (men: 7 minutes or less; women: 9 minutes or less)

Good (men: 8 minutes or less; women: 10 minutes or less)

Fair (men: 9 minutes or less; women: 11 minutes or less)


Part A:

deadlift: 3-3-3-3-3

Part B:

For time:

25 burpees

25 deadlifts (manageable load)

25 burpees

EMOM do 7 air squats


WOD 101614

Part A:

overhead squat: find your 3RM

Part B:

This was a workout and it was part of the CrossFit Team Series Competition.

For time:

21-15-9 reps of:

overhead squats (75/115)



Part A:

goblet squats: 3-3-3-3-3

Part B:

For time:

21-15-9 reps of:

goblet squats (manageable load)



WOD 101514

Part A:



15-12-9 reps of:

clean & jerk

Touch and go at the floor only. A re-grip off the floor is a foul. No dumping. You choose the load and keep it the same for each set. Rest as needed between sets.


For time:

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

double unders


Part B:

back squats: 5-5-5-5-5-5-5 @ 75-85% of 1RM


Great group today for our annual Thanksgiving Day “Murph!”

Fabulous effort!

Happy Thanksgiving everyone!

WOD 101414

This workout is courtesy of the OC Throwdown 2015 Qualifier 1.

Part A:

thruster: find your 5RM

Part B:

After you complete the thrusters, rest exactly 3 minutes and then;

2 minute AMRAP:

double unders

Post your thruster load and the total number of double unders completed in 2 minutes for score.


It was Coach and the kids versus the parents in the Thanksgiving tug-of-war! What a battle!

Happy Thanksgiving everyone and I hope to see you all for “Murph” tomorrow at 11am.

Eat LOTS of turkey!

WOD 101314

It's "Murph" for time and you can partition the reps any way you wish.

For example, do 20 rounds of "Cindy" which is 5 pull-ups, 10 push-ups and 15 squats.

See you all tomorrow morning at 11am! We're hoping to get this one going by 11:15 so come on in and we'll snap a photo and do this one together!


Our annual Thanksgiving Day “Murph” workout is coming up this holiday Monday at 11am!

This special workout is in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Mike was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the war in Afghanistan. He was the first person to be awarded the medal in Afghanistan, and the first member of the US Navy to receive the award since the Vietnam War.

Michael Murphy, who is portrayed by actor Taylor Kitsch in the 2013 movie “Lone Survivor,” was killed after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal so he could communicate with headquarters. He provided his unit’s location and requested immediate support for his team before returning to his position to continue fighting until he died from his wounds.

This workout was one of Mike’s favorites and he’d named it “Body Armor” because he’d do it wearing an extra 20 pounds of body armor. This workout is now referred to as “Murph” in honor of a focused warrior and a great American who wanted nothing more in life than to serve his country and the beautiful people who make it what it is.

Always remember that CrossFit Hero WODs are workouts that are named after those who have given the ultimate sacrifice (their lives) so that we can live in a safer world. So, no matter how hard the workout gets, or how much it hurts, stay focused, push through, and remember those we’ve lost.

We’ll be open from 11-1 on Monday, so come on in and give this one a go!

WOD 101114

Partner WOD

For time:

800m run

100 wall balls (14/20)

400m run

100 burpee box jumps (20/24)

800m run

Divide the wall balls and burpee box jumps evenly, with only one person working at a time. Run together.


WOD 101014

Part A:

front squat: find your 1RM

Part B:

6 minute AMRAP:

40 calorie row

Then AMRAP wall climbs in time remaining.

Post your 40 calorie row time and the total number of wall climbs completed for score.

Rx'd wall climbs is NOSE to the wall!


strict pull-ups

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