CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


083014

Thanks everyone for you donations for "Stand with Makayla!"

WOD 083014

With a partner, on a 30 minute running clock:

0:00-10:00:

Each person establish a 1RM sumo deadlift

10:00-20:00

10 minute AMRAP:

10 pull-ups

20 double unders

20:00-30:00

1000m run and in time remaining, AMRAP wall balls (14/20)

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

082914

WOD 082914

Part A:

back squat: find your 5RM

Part B:

For time:

800m row

then;

3 rounds of:

20 box jump overs (20/24)

20 push-ups

then;

30 toes-to-bar

082814

WOD 082814

Part A:

push press: 5-5-5-5-5

Part B:

10 minute AMRAP:

1 strict pull-up

100m run

2 strict pull-ups

100m run

3 strict pull-ups

100m run

Continue in this fashion and post total pull-ups completed for score.

082714

WOD 082714

Part A:

snatch: find your 1RM (focus on technique NOT load!)

Part B:

BENCHMARK WEDNESDAY

“Isabel”

For time:

30 snatches (95/135)

BOOTCAMP

“CrossFit Islander Test”

This workout consists of 5 movements and it’s 2 minutes of work followed by 3 minutes of rest. Post total number of reps/calories for score. The movements must be completed in the order they appear.

double unders

calorie row

sit-ups

squats

burpees

BONUS POINTS: 1 point for every 20 seconds in a static hang and 1 point for every 30 seconds in a plank.

082614

WOD 082614

Part A:

power clean: 3-3-3-3-3 (not touch and go; reset quickly at the floor)

Between every set of power cleans, do 5-10 handstand push-ups.

Part B:

For time:

21 GHD sit-ups

21 power cleans (95/135)

42 medicine ball sit-ups (14/20)

15 power cleans (95/135)

84 Russian medicine ball twists (14/20)

9 power cleans (95/135)

BOOTCAMP

Part A:

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

Part B:

21 GHD sit-ups

21 push press

42 medicine ball sit-ups

15 push press

84 Russian medicine ball twists

9 push press

082514

Wow, "Harold" was deceptively tough! Well done folks, that was a lot of fun.

Happy 60th Harold and here's to MANY more!

WOD 082514

Part A:

This lovely movement courtesy of crossfit.com

max reps hanging hip touches

Part B:

front squat: find your 3RM

Part C:

5 rounds for time:

400m run

20 front squats (65/95)

082314

I finally hit my goal of 300 unbroken double unders by getting 302 this morning!

The secret to great double unders is LOTS of practice! You also need to set attainable goals for yourself so that you can experience success at a steady rate.

Make double under practice a part of your daily routine!

Harold’s birthday is on Sunday, August 24th and the Partner WOD on Saturday will be in his honor! I remember the first day Harold came to CFI and I remember him telling me later that he almost drove away. Well I’m glad you came in Harold and it’s inspiring to see the progress you’ve made since joining our community. Thanks for showing all of us time and time again that age is only a number!

Come on in and celebrate Harold’s 60th this weekend by doing his WOD! Just like Harold, it’s a tough one!

WOD 082314

Partner WOD

“Harold”

You're going to have to come in to see it!

And then do it!

082214

WOD 082214

Part A:

Bring Sally Up plank challenge

Part B:

back squats: 10x3 @ 85%

Part C:

5 minute AMRAP:

1 deadlift (105/155)

1 bar-facing burpee

2 deadlifts (105/155)

2 bar-facing burpees

Continue to the round of 3-3, 4-4, 5-5, etc.

Part D:

Find your best set of max unbroken double unders (go for the Leaderboard!)

082114

Campia gymnastics is having a “Stand with Makayla” handstand challenge contest/fundraiser. Makayla is a former member of Campia’s competitive team and everyone was shocked to receive the sad news that Makayla, now 13 years old, had been diagnosed with a brain tumor in June.

My daughter Jina, who is a member of Campia’s competitive gymnastics team thought it’d be a great idea to get some handstand photos at CrossFit Islander. So if you’d like to participate, I’ll snap a photo of you doing a handstand and I’ll send the photo along to Campia so that they can add it to their album. I’ll also have a donation box at the gym for Makayla, so if you’d like to make a small donation to go along with your handstand, it’d be greatly appreciated! I’ll drop off any donations received to Campia once the challenge is over.

Thanks everyone and let’s get inverted!

WOD 082114

Part A:

penta jump: 3 attempts for max distance

Part B:

push jerk: find your 1RM

Part C:

push jerk: 5x3 @ 80% of 1RM above

Part D:

For time:

40 wall balls (14/20)

400m run

082014

WOD 082014

BENCHMARK WEDNESDAY

“Tabata This”

squats

pull-ups

push-ups

sit-ups

calorie row

Each Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. There is one minute of rest/rotation between each movement. Be sure to pace each movement appropriately as the LOWEST number of reps in any of the movements will be added for score.

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