CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Shredder got re-shredded, nice to see the improvements on this one after only a week!

It’s almost time! The 2017 CrossFit Open (Feb 23-Mar 27) kicks off on Thursday, February 23rd with the announcement of Open Workout 17.1.

We’ll be doing the Open workouts together on Friday evenings in heats and each workout will be judged by a person who has completed the online judge’s course. Saturday and Sunday will also be options if you can’t make it on Friday evening or you’d like to redo a workout.

I love the Open! It’s a chance to test yourself and see people do things they never imagined possible. From the athlete trying to make it to Regionals to the athlete doing their very first pull-up or double under, it’s an amazing experience. By participating and contributing a score to the worldwide leaderboard you get to see how you stack up against yourself, a group of your friends, a group of your peers, your own gym, the city, the province, the country, the continent and the whole wide world! When are you ever going to be able to participate in a professional sport and share the same Leaderboard with names like Rich Froning and Camille Leblanc-Bazinet? How cool is that?

At the end of the day, the Open is all about participating and supporting each other in our efforts to get stronger and fitter. The social aspect of the Open is something I got to experience in 2012, 2013, 2014, 2015 & 2016 and I’m now looking forward to sharing that experience with all of you in again in 2017. As always in CrossFit, it’s just so much more fun when we do this stuff together. The Open is a great time. It’s a party. It’s a chance for the community to come together and do what we love to do most – test our fitness and have fun!

3-2-1 GO!


CrossFit Islander will need judges to help during the Open workouts. If you’d like to do some judging, please let me know.

CrossFit HQ has released the 2017 judge’s course for $10 and I encourage everyone to do it. The course offers an introduction to the common skills and movements the CrossFit Judge will need to be aware of during workouts. Each module of the course includes a quiz and a final exam to test the skills of the aspiring judge. Even if you don’t do any judging, it’s a great course and it’ll teach you more about CrossFit movements and standards. If you have any questions, don’t hesitate to ask! Thanks!

WOD 011717

Part A:

power snatch: build to a heavy triple (touch and go at the floor only)

Part B:

“The Terminator”

3 rounds for time:

8 power snatches (65/95)

16 alternating backward lunges in place with barbell in the back rack (65/95)

24 push-ups off barbell

32 sit-ups


Tough deck, tougher crew!

WOD 011617

Part A:

front squats: 3-3-3-3-3 (climbing)

*do 5-10 strict pull-ups between every set

Part B:

It's going to be interesting to see how last week's WOD times compare with the 2.0 version!

“The Shredder 2.0”

For time:

25-20-15-10-5: burpees

100-80-60-40-20: double unders

*alternate the movements above, 25-100, 20-80, …


Wow, good crowd, great energy, tough MASH, nice work folks!

WOD 011417

Partner Deck of Cards

spades = overhead squats (55/75)

hearts = strict pull-ups OR ring rows

diamonds = box jumps (20/24)

clubs = burpees

Jokers = 100 double unders for one joker, 50 ground-to-overhead (55/75) with the other joker

Each group of two will have a shuffled deck of 54 cards. Lay the cards face down and on the count of “3-2-1 GO!” one person draws the top card and depending on the suit, will do one of the four movements above. Do the number of reps corresponding to the number on the card.

For face cards it’s 11 reps for a Jack, 12 reps for a Queen, 13 reps for a King, and 14 reps for an Ace.

This workout is for time. Take turns drawing cards and completing all reps for each movement until you are through the whole deck.


Grip 'n Rip was a good test of your mettle, nice work all around and hats off to those who did it unbroken, wicked!

WOD 011317

Friday MASH

5-minute AMRAP:

10 deadlifts (135/185)

10 ring dips


5-minute AMRAP:

10 alternating jumping lunges in place

20-second handstand hold


5-minute AMRAP:

10 calorie row

10 push-ups


No matter if it's Fran or some variation thereof, it sucks! Great job ya'll!

WOD 011217

Part A:

shoulder press: 1-1-1-1-1@80%

Part B:

“Grip ‘n Rip”

For time:

150 Russian kettlebell swings (53/70)

*every time you break, run 200m


Sore tummies tomorrow! Way to go folks, that was entertaining and nice work on the cleans!

WOD 011117

Part A:

thruster: find your 1RM (from the floor)

Part B:


For time:

21 thrusters (65/95)

21 pull-ups

15 thrusters (75/115)

15 chest-to-bar pull-ups

9 thrusters (95/135)

9 bar muscle ups


The Shredder got shredded, wicked work folks, some very fit people around here! We'll hit this one again next Monday in the reverse order, should be fun to compare!

WOD 011017

Part A:

power clean: find your 5RM (touch and go at the floor only)

Part B:

“Midline Mayhem”

For time:

50 sit-ups

21 toes-to-bar

90-second plank

35 sit-ups

15 toes-to-bar

60-second plank

20 sit-ups

9 toes-to-bar

30-second plank


A fun, energetic crew around for a tough, super intense Partner WOD. Nice work!

WOD 010917

Part A:

back squats: 5-5-5-5-5 (climbing)

*do 5-10 strict pull-ups between every set of back squats

Part B:

“The Shredder”

For time:

5-10-15-20-25: burpees

20-40-60-80-100: double unders

*alternate the movements above, 5-20, 10-40, …


I love those unorthodox movements, tough as hell. Everybody Rx'd it today, great job!

WOD 010717

Partner WOD

4 minutes on, 1 minute off, for max reps of:

calories on the Assault Bike

calories on the rower

clusters (95/135)


box jump overs (20/24)

burpees-over-your-partner (partner is in a plank)

Start with any movement you wish and go in any order you wish.


Great effort today folks, killed it!

WOD 010617

2 rounds for time of:

50m walking lunge

100m bear crawl

200m run backwards

400m run with two plates (25/45)

*hold bumpers via the holes in the center


100 hip extensions

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