CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Always great to see enthusiasm for snatches! Practice, practice, practice!

Great job folks!

WOD 100715


New Benchmark!


For time:

2000m row

100 sit-ups

1 mile run

200 double unders


Nice work on the squats! That 7-rounder was tough. Couplets that have a barbell component and a gymnastics component are always challenging. Great job on the dips, I hope you aren't too sore tomorrow!

WOD 100615

Part A:

snatch: find your 1RM

Part B:

7 minute AMRAP:

3 snatches (75/115)

3 toes-to-bar

6 snatches (75/115)

6 toes-to-bar

9 snatches (75/115)

9 toes-to-bar

Continue to the round of 12-12, 15-15, etc.


Nice job on the Partner WOD! Barbell gymnastics!

So proud of this athlete’s progress! Stephanie comes in every day and hits the WOD hard, no excuses. She was a true beginner when she started CrossFit and now does most workouts prescribed. She can bang out pull-ups like nobody’s business and she’s mean with a barbell.

Looking incredible is simply a by-product of her dedication and discipline. There are no secrets. Stephanie eats clean, works her tail off and pays attention to her form and the results speak for themselves. Keep it up Steph, you’re amazing!

WOD 100515

This workout is courtesy of

Part A:

back squat: 3-3-3-3-3

Part B:

7 rounds for time:

10 sumo deadlift high pulls (65/95)

10 ring dips


Fabulous work gang, crushed it!

WOD 100315

Here’s a Throwback Partner WOD from October 4, 2014.

The only difference is the loads are a bit HEAVIER than last time!

Have fun!

“Partner 100s”

For time:

100 deadlifts (105/155)

100 hang power cleans (95/135)

100 back squats (75/115)

100 shoulder-to-overhead (65/95)

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

Tag your partner between every transition.

RESULTS (with LIGHTER loads!)


Not so many around for 14.5 today, what gives? Haha! Great work folks!

WOD 100215

Part A:

hang power clean & push jerk: find your max

Part B:

For time:

800m run

21 hang power clean & jerks (75/115)

400m run

15 hang power clean & jerks (75/115)

200m run

9 hang power clean & jerks (75/115)


Nice job on a very special Hero WOD today. And hats off to Heather and Howard for almost hitting 10 rounds!

WOD 100115

Part A:

thruster: find your 1RM

Part B:


This heart accelerator was the final workout of the 2014 Open which went down on March 31, 2014.

See if you can better your time!


For time:

21-18-15-12-9-6-3 reps of:

thrusters (65/95)

bar-facing burpees



Nice job on the unbroken toes-to-bar this month! Being able to hang on for bigger unbroken sets is going to serve you well going forward!

OCTOBER CHALLENGE – max reps unbroken walking lunges with two kettlebells (35/53) in the front rack

To continue along the theme of unbroken challenges, October’s Challenge is a tough one! We will be doing max reps unbroken walking lunges with two kettlebells (35/53) in the front rack. A lot of people struggle with lunges, so now is your chance to improve on this tough movement. Lunges are hard at bodyweight, so scale this one accordingly! As long as both kettlebells remain in the front rack position, you can keep lunging.

Good luck!


Big squats today, great work and congrats on the PRs! Nice job on that 5-rounder as well!

WOD 093015



26 minute AMRAP:

10 pull-ups

15 kettlebell swings (35/53)

20 box jumps (20/24)

Canadian 1st Class Constable Jennifer Kovach, of Guelph, Ontario Canada, died March 14, 2013 when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many more friends and family.


Wonderful job today folks!

WOD 092915

It's supposed to be a lovely day tomorrow, so if you don't feel like squatting, give the BOOTCAMP workout a go!

“Squat Total”

1RM overhead squat + 1RM front squat + 1RM back squat


5 rounds for time:

400m run

40 second plank

40 second static hang


Great crowd around this weekend! That was a tough Partner Deck of Cards, 4 brutal movements, great job!

A few of the WODs this week will be Throwback workouts, so if you're on the results board, try and beat your old load or score!

This one is from March 31, 2014.

WOD 092815

Part A:

floor press: find your 3RM

Part B:

10 minute AMRAP:

5 deadlifts (155/225)

10 hand-release push-ups

15 double unders



Thanks for the great WOD Jeremy! Everyone crushed it and Julie's sub-10 is nuts!

We'll have to give this one a go again in the near future.

WOD 092615

Partner Deck of Cards

spades = kettlebell swings (53/70)

hearts = thrusters (55/75)

diamonds = burpees

clubs = toes-to-bar

Jokers = 50 calorie row

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.

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