CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Great tribute WOD to Sergeant Wood, awesome effort today folks!

WOD 043016

Partner WOD

40-minute AMRAP:

20 calorie row

30 burpees-to-a-bar

40 toes-to-bar

50 box-jump-overs (20/24)

60 walking lunges

70 kettlebell swings (35/53)

800m run

90 air squats

100 double unders

Only one person works at a time and all work must be divided evenly, but run the 800m together.

Let's see how far we get on this one! Into the second round? Third round?


Way to go folks! Pretty damn cool to see so many of you doing bar muscle ups in a WOD! For those who don't have 'em yet, keep working towards eventually getting one!

WOD 042916


5 rounds for time:

400m run

10 burpee box jumps (20/24)

10 sumo deadlift high pulls (65/95)

10 thrusters (65/95)

Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand Province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.


Great effort today, Elizabeth is one tough lady! Keep working on those ring dips and ring dip progressions!

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Part A:

For time:

800m run

30 bar muscle ups

800m run

Scale the bar muscle ups accordingly. Choose a scaling option (chest-to-bar pull-ups, regular pull-ups, banded pull-ups, ring rows) depending on your ability. Aim to complete whatever scaling option you choose in 5-7 minutes.

Part B:

20 back squats (add 5# from last time)


Nice job on the hang squat snatches! EMOMs are fantastic for getting in some quality practice. Double unders are getting better, keep at 'em!

WOD 042716

Part A:

power clean: build to a heavy single

Part B:



For time:

21-15-9 reps of:

power cleans (95/135)

ring dips


Super tough workout today! It’s one thing to be strong, but how strong are you when your heart rate is elevated? Great job today folks, amazing row times and some big weights thrown around!

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Part A:

hang squat snatch: build to a heavy single

Part B:

EMOM for 20 minutes:

odd minutes: 3 hang squat snatches (75-80% of Part A)

even minutes: 40 double unders

Really concentrate on your snatch technique and scale the double unders accordingly (they shouldn't be taking more than 30 seconds to complete).

Part C:

20 back squats (add 5# from last time)


THE HOPPER is always a hit! So much fun, way to go gang!

CrossFit Islander kicked some major butt this past Saturday morning at the Ice MeltErg Indoor Rowing Challenge at the Royal St. John’s Regetta Boathouse.

Congratulations go out to Cynthia, Alison and Barry for crushing it! The distance was 2000m and Cynthia rowed an 8:02, which was good for 2nd place. Alison rowed a 7:30 which was good for 2nd overall and Barry rowed a 6:33 which was good for first place overall!

Well done folks, we’re super proud of you!

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From 0:00-10:00

1000m row for time


establish a 3RM hang power clean

From 10:00-20:00

750m row for time


establish a 3RM front squat

From 20:00-30:00

500m row for time


establish a 3RM push jerk

Post your row times and loads for score.


Fun MASH, great job ya'll! It looks like that 2-rounder at the end was tough!

WOD 042316

Partner WOD

It’s time for THE HOPPER again!

CrossFit has an extensive definition of Fitness and one of the models of that definition is what’s known as THE HOPPER.  Picture a hopper loaded with an infinite number of physical challenges where tasks are randomly drawn. What would you like to see come out? What wouldn’t you like to see come out?

THE HOPPER model of fitness illustrates that fitness should reflect life. Life will often throw you a curve ball and you have to be prepared to hit it! Being able to perform well at many tasks is what will lead to success, whether in life or in a CrossFit workout.

For tomorrow’s Partner WOD, I’ve prepared a bunch of physical tasks. We’ll start by having a group draw a task from a bag and everyone will hit it. When it’s competed, we’ll post the results and another group will draw a task. We’ll continue in this fashion until the class is over. There’s quite a bit of variety in there and everyone will get a chance to showcase their strength, speed, agility and endurance!

It should be a blast, see ya tomorrow!


Super job on "Jumping Nancy!" Nice overhead squats and it's great to see you scaling to achieve INTENSITY!

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CLASSES CANCELLED for the remainder of the evening. We'll keep the overhead squat WOD on for tomorrow.

Wow, insane numbers today, great job everyone! Hats off to Julie, Davis and Ash for getting into the money round!

WOD 042016

Part A:

overhead squat: build to a heavy triple

Part B:

“Jumping Nancy”

5 rounds for time:

75 double unders

15 overhead squats (65/95)


Wicked job today folks! Going to make this one a benchmark for sure and hit it again in the future!

WOD 041916

Part A:

EMOM until failure: 5 clean & jerks

mins 1-5: (55/75)

mins 6-10: (65/95)

mins 11-15: (75/115)

mins 16-20: (95/135)

mins 21-25: (105/155)

mins 26-30: (115/175)

mins 31-35: (135/195)


Post your final successful minute plus any extra reps and the load for score.

Part B:

20 back squats: add 5# from last time

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