CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


073016

Nice job on the jerks and double AMRAP! Nice burn!

We’re hosting the Centaur Classic Weightlifting competition tomorrow morning, so the Partner WODs are cancelled. The lifting begins at 10am and should be all finished by noon or earlier, so Open Gym is still a go.

There’s still time to compete, so if you’re up for it, come on by and lift! Weigh-ins are at 8am. Don’t be shy, it’ll be a lot of fun. Also feel free to stop by and watch the competition and cheer on the lifters!

072916

Nice job today, great scaling options for a very challenging workout!

WOD 072916

Part A:

push jerk: build to a heavy triple

Part B:

5-minute AMRAP:

15 double unders

15 Russian kettlebell swings (53/70)

15 medicine ball sit-ups (14/20)

REST 5 MINUTES

5-minute AMRAP:

15 double unders

15 Russian kettlebell swings (53/70)

15 medicine ball sit-ups (14/20)

ACCESSORY WORK

static holds on pegboard

072816

Jackie sucks, but Jackie 1.5 sucks MORE! Way to get after today folks!

WOD 072816

Part A:

power snatch + hang squat snatch + overhead squat: find your max

Part B:

For time:

5-4-3-2-1 reps of:

ring muscle ups

power snatches (105/155)

ACCESSORY WORK

handstand practice (freestanding, walking, etc)

BOOTCAMP

Part A:

hang power snatch + overhead squat: technique practice

Part B:

10-minute AMRAP:

10 ring rows

10 hang power snatches

072716

High heart rate, high humidity, that was a sweaty one! Awesome job folks!

WOD 072716

“Jackie 1.5”

For time:

1500m row

75 thrusters (45)

45 pull-ups

ACCESSORY WORK

floor press: 3-3-3-3-3 (building)

072616

Wicked job folks! That was SHORT and INTENSE. Tomorrow we'll go a little bit LONGER!

WOD 072616

Part A:

deadlifts: 5-5-5-5 @80%

Part B:

2016 CrossFit Games Teens & Masters Event 3

“Feel the Berm”

4 rounds for time:

600m run (2 laps of the building)

20 burpee box jumps (20/24)

ACCESSORY WORK

3-minute plank (try to go unbroken)

072516

That was a lot of fun, major partner bonding going on! Nice job folks!

WOD 072516

Part A:

2016 CrossFit Games Teens & Masters Event 4

“Deuce-Deuce”

For time:

22 toes-to-bar

22 clean & jerks (65/95)

160m sprint

Part B:

2016 CrossFit Games Teens & Masters Event 5

squat clean: find your 1RM

ACCESSORY WORK

strict ring dips: 5-5-5-5-5 (weighted if possible)

072316

Looks like "Angry Angie" kept everyone away! Great work for those that braved different variations of this one, probably one of the most difficult workouts you can do!

WOD 072316

“CARRY THE LOAD”

TBA

072216

Big squats, a couple of nice Olympic Totals, a lot of PRs and a tough little couplet, nice work everyone!

WOD 072216

This workout is courtesy of CrossFit.com.

“Angry Angie”

For time:

100 chest-to-bar pull-ups

100 handstand push-ups

100 GHD sit-ups

100 pistols (alternating)

This workout is a definitely on the longer side, but the goal is to be able to keep moving through each movement and a nice steady pace. Choose scaling options that work for you! It might be pull-ups instead of C2B or even ring rows. For the handstand push-ups, choose a modified HSPUs scaling option that works for you or do push presses @ 75%. Scale GHD sit-ups to abmat sit-us and pistols can be easily scaled by using the rig or a box, or you could even do air squats. Have fun!

ACCESSORY WORK

mobility/stretching

072116

Nice job on the shoulder press/presses! So many dubs and quite a distance rowed, amazing sweaty work folks!

If you’re doing the Centaur Classic or you’d just like to Oly lift, then please feel free to give the Olympic Total a go tomorrow.

WOD 072116

Part A:

back squats: 5-3-1 (add up all three loads for score)

Part B:

This workout is courtesy of Comp Train.

“Surfer on Acid”

3 rounds for time:

400m run

21 burpees

Optional WOD

"Olympic Total"

1RM snatch + 1RM clean & jerk

ACCESSORY WORK

hip extensions: 3 sets x 20 reps (weighted if possible)

072016

Wicked effort on “Sham” folks, way to crush those deadlifts and sprints!

WOD 072016

Part A:

shoulder press: find your 1RM

then;

One set of max unbroken reps of shoulder press @70% of 1RM above (you can only rest with the bar in the front rack or overhead).

Part B:

5 rounds of:

1 minute of double unders

1 minute of rest

1 minute of rowing

1 minute of rest

Post total double unders completed and total distance rowed for score.

ACCESSORY WORK

mobility/stretching

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