CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


072915

Big jerks and a sandwich! Awesome work everyone, crushed it!

WOD 072915

Part A:

power snatch: find your 1RM

Part B:

BENCHMARK WEDNESDAY

“Isabel”

For time:

30 snatches (95/135)

RESULTS (April 8, 2015)

BOOTCAMP

Part A:

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

Part B:

5 rounds for time:

400m run

15 toes-to-bar

072815

Nice work on the Monday Chipper!

WOD 072815

Part A:

push jerk: find your 3RM

Part B:

This workout is from the Masters/Teens competition at the 2015 Reebok CrossFit Games.

“The Sandwich”

For time:

80 calorie row

40 shoulder-to-overhead (105/155)

80 deadlifts (105/155)

Skip ahead to 2:02:30 to watch the Masters Men (40-44) crush this one!

072715

A fabulous day of lifting on Saturday at the 2nd annual 2015 Centaur Classic Weightlifting Competition!

The success of this event would not have been possible without the efforts of a lot of people. Nick Roberts is the originator of the Centaur Classic and his help with coaching and lifting advice made for a smooth and successful meet. Thanks to Tom Abbott, Frank Williams, Dave Adams and Geoff Sharke for doing a great job of refereeing, Marilyn Zorn and Roanne Collins for plate loading and Chris Kennedy and Minetta Abbott for conducting the weigh-ins and taking care of administrative duties.

And a special thanks to everyone who participated. It takes quite a bit of courage to get on that platform and the quality of lifting today was phenomenal! We look forward to doing it again soon!

WOD 072715

For time:

21 chest-to-bar pull-ups

30 sit-ups

150m run with plate (25/45) overhead

15 chest-to-bar pull-ups

20 sit-ups

100m run with plate (25/45) overhead

9 chest-to-bar pull-ups

10 sit-ups

50m run with plate (25/45) overhead

ADV: GHD sit-ups

072515

Great job on the MASH everyone! I think the Friday MASH is a hit!

2015 Centaur Classic

Don’t forget that Saturday classes are cancelled due to the 2015 Centaur Classic. This sanctioned weightlifting competition begins at 10am. Feel free to come by to watch and cheer on the competitors. Last year was a lot of fun and with over twenty lifters competing on Saturday, it’s going to be a good one!

Minetta Abbott and Chris Kennedy will be conducting weigh-ins starting at 8am in the upstairs change rooms at CrossFit Islander. Anyone trying to weigh-in after 9am will be unable to compete.

For those competing, don’t forget your $20 registration fee and have prepared your starting lifts for the snatch and clean & jerk.

Good luck everyone and I look forward to CFI kicking some butt!

072415

Nice work on the hang power snatches folks!

WOD 072415

Friday Monster Mash

5 minute AMRAP:

10 ring dips

15 sit-ups

REST 2 MINUTES

5 minute AMRAP:

15 air squats

30 double unders

REST 2 MINUTES

5 minute AMRAP:

5 power cleans (95/135)

10 alternating jumping lunges in place

Post rounds/reps for each AMRAP for score.

072315

Great job on "Jackie" everyone! Bigger lifts, better times!

WOD 072315

THROWBACK THURSDAY (from Sept 19, 2014)

Part A:

hang power snatch: 3-3-3-3-3

Part B:

12 minute AMRAP:

10 hang power snatch (55/75)

10 box jumps (20/24)

RESULTS

072215

Tough Tabata, well done everyone! And some of you may be feeling those GHD sit-ups in the next day or two!

WOD 072215

Part A:

thruster: find your 1RM (from the rack)

Part B:

BENCHMARK WEDNESDAY

“Jackie”

For time:

1000m row

50 thrusters (45)

30 pull-ups

RESULTS FROM OCTOBER 29, 2014

072115

Kick ass job today gang! Barry's time is absolutely insane! And way to crush those strict pull-ups!

Happy 36th JLAC, great job today buddy!

WOD 072115

Part A:

Tabata Mash for max reps:

kettlebell swings (53/70)

push-ups

A Tabata interval is 20 seconds of work followed by 10 seconds of rest, repeated for 8 intervals. We’ll be alternating the two movements above for a total of 16 intervals. Post total reps for each movement for score.

Part B:

For time:

30 GHD sit-ups

30 burpees

BOOTCAMP

50 sit-ups

30 burpees

072015

Nothing like a few shuttle sprints to get the heart rate up! Fun Partner WOD!

I did the Partner WOD with Riley on Saturday. It’s great to see the young ones getting involved in CrossFit.

Only 30 years separating us in age, makes me feel young!

WOD 072015

Part A:

Here’s CrossFit.com’s WOD from July 18.

5 rounds for time:

20 wall balls (14/20)

10 deadlifts (155/225)

Part B:

3 rounds for max reps: strict pull-ups

The round ends once you come off the bar. Rest as needed between rounds and post total reps completed for score.

071815

Squat-ville! Way to go ya'll!

WOD 071815

Partner WOD

For time:

100 thirty-foot shuttle sprints

80 pull-ups

60 alternating lunges in place with bar (35/45) overhead

40 burpees-over-the-PVC (20/24)

20 clean & jerks (105/155)

Divide all work evenly, with only one person working at a time.

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