CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Wishing everyone a SAFE, HAPPY & HEALTHY Halloween!

WOD 103114

Part A:

split jerk: find your 1RM

Part B:

Alternate the two movements below for time:

50-40-30-20-10: sit-ups

15-12-9-6-3: handstand push-ups


Part A:

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

Part B:

Alternate the two movements below for time:

50-40-30-20-10: sit-ups

15-12-9-6-3: push press (manageable load)


Great job on "Jackie!"

WOD 103014

Part A:

back squat: work up to a heavy single; doesn’t have to be a PR

Part B:

10 rounds for time:

100m run

5 back squats (125/185)

For the squats, the bar must be taken from the floor, so scale accordingly. If you aren’t able to clean and place a barbell in the back rack position safely and efficiency, use a rack.


Part A:

back squat: 1-1-1-1-1

Part B:

Same as above, with a manageable load for the squats and use a rack.


Snatch technique is really improving! Keep at it!

WOD 102914

Part A:



For time:

1000m row

50 thrusters (45)

30 pull-ups

Results from May 2014

Part B:

deadlift: 7-7-7-7-7

These are touch and go with perfect form, same weight across all 5 sets. Use around 75% of your 1RM and rest 2 minutes between each set.


Awesome work on those THRUSTERS!

WOD 102814

Part A:

snatch: find your 1RM

Part B:

For time:

10-8-4-6-2 reps of:

power snatch (65/95)


ADV: (75/115)


Part A:

shoulder press: 3-3-3-3-3

Part B:

For time:

10-8-6-4-2 reps of:

kettlebell swings (manageable load)



Great job folks on an extremely tough workout! It’s all worth it though, because, as you know, in the event of a Zombie apocalypse, it’s only the CrossFitters that will survive!

Fun costumes and awesome treats as well!

Halloween fun and a great workout with my little athletes!

Even after my lecture on the perils of sugar, they were still willing to pound out as many burpees as it took to get their little hands on more of it!

WOD 102714

Here’s a dandy from last week!

Part A:

With a continuously running clock, complete 5 thrusters every minute.

From 0:00-5:00 (55/75)

From 5:00-10:00 (65/95)

From 10:00-15:00 (75/115)

From 15:00-20:00 (95/135)

From 20:00-25:00 (105/155)

From 25:00-30:00 (115/175)

From 30:00-35:00 (135/195)

Continue adding 20lbs every 5 minutes (men) for as long as you are able and post the minute you made it to plus any extra reps for score.

Part B:

Take half of the thruster total from Part A and do that many strict pull-ups.


That was a fabulous way to honor Nathan folks! Great job on a very tough workout!

Whip up a treat and get your Halloween costume dusted off!

We’re going to do our annual Halloween WOD tomorrow, Saturday, Oct 25th at 10 and 11am.

Some great costumes from years past!

The workout is below and it’s a tough one! Come on by and give it a go and then we’ll sit around and munch on a few treats. I hope to see you, your costume and your treat tomorrow morning!

WOD 102514

“Zombie 10/31”

For time:

10 burpees

31 walking lunges with plate overhead (25/45)

10 burpees

31 toes-to-bar

10 burpees

31 wall balls (14/20)

10 burpees

31 pull-ups

10 burpees

31 kettlebell swings (35/53)

10 burpees

3:10 plank

ADV: KB (53/70)


Here are just a couple of highlights out of MANY impressive lifts yesterday.

Tyson and Cheryl are two quiet, very unassuming athletes. They show up and work HARD!

Tyson was oh-so-close to hitting a 215lb snatch on a couple of occasions and made 205lb look easy.

Cheryl pulled a 300lb deadlift with ease!

WOD 102414

Part A:

floor press: find your 5RM

Part B:

CPL Nathan Cirillo, 24, was shot while on honorary guard at the National War Memorial in Ottawa on October 22, 2014. Nathan was a reservist from Hamilton serving with the Argyll and Sutherland Highlanders of Canada regiment. He died a short time after the attack despite the frantic efforts to revive him at the base of the Tomb of an Unknown Soldier. Rest in peace brother.

Let’s honor this brave Canadian on Friday by hitting this workout and wearing red and white!


14 minute AMRAP:

24 hang power cleans (95/135)

24 box jumps (20/24)


Today was magical and it’s great to see everyone getting STRONGER! And that doesn’t necessarily mean a PR. Yes, there were some big PRs today, but I’m also seeing improvements in your movement. It’s great to see everyone using great form! Keep it up!

WOD 102314

On a running clock:

0:00 – 7:00

500m run

max reps strict pull-ups in time remaining; rest for 3 minutes

10:00 – 17:00

500m run

max reps double unders in time remaining; rest for 3 minutes

20:00 – 27:00

500m run

max toes-to-bar in time remaining

Post total number of strict pull-ups, double unders and toes-to-bar for score.


Today's workout was designed with one thing in mind – maximizing intensity! As Coach Greg Glassman often states, “Be impressed by intensity, not volume.” Anyone can do a lot of work, but if you’re able to get to that very uncomfortable place where you feel you couldn’t push any farther, well then you’ve achieved intensity and that’s where you’ll see real results and gains.

Great job today!

WOD 102214

BENCHMARK WEDNESDAY – “CrossFit Total” or “Olympic Total”

“CrossFit Total”

1RM back squat + 1RM shoulder press + 1RM deadlift = CrossFit Total

“Olympic Total”

1RM snatch + 1RM clean & jerk = Olympic Total

Results from back in July:


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), (65/95), (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.

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