WOD 030613

Part A:

front squats: 2 pause squats EMOM for 10 minutes @ 75% of 1-rep max

These are from the rack. At the bottom of each squat, pause for 2 seconds, bounce out of the bottom and explode upwards!

Part B:

6 rounds of:

45 seconds of kettlebell swings (53/70)

30 seconds rest

45 seconds in a plank

30 seconds of rest

To score this workout, take the lowest number of kettlebell swings in any of the 6 rounds.

If you need to break up the plank, every second of rest equals a 1 burpee penalty to be completed in total at the end of the workout.

The worldwide CrossFit Games Open begins on March 6th with the announcement of Workout 13.1 and CrossFit Islander will be hosting the workouts on Saturday. The first workout will be this Saturday, March 9th at noon. We currently have 21 registered athletes and we'll do the workout in heats.

We will need judges to ensure proper movement standards are met. If you wish to be a judge, don’t forget to complete the online judge’s course. This course is required if you wish to be a judge and I’m hoping that all Open participants complete the course.

Check out the side bar of our website under News & Events for more information.

Great job today folks! I still can't believe Jason did this workout wearing a 20# vest!

WOD 030513:

For time:

2000m row

100 double unders

50 burpees

25 chest-to-bar pull-ups

Well that looked BRUTAL! Well done everyone!

WOD 030413:

Part A:

shoulder press: 5-5-3-3-1-1

Part B:

3 rounds for time:

200m run

100m walking lunge

50 squats

WOD 030213:

This is a CrossFit Hero WOD which can be done alone (3 rounds), with a partner (6 rounds), or even as a group of three (9 rounds). With a partner, complete 15 reps/calories of each movement and as a group of three, complete 10 reps/calories of each movement. The bodyweight back squats may be taken from a rack.

U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died November 14, 2011 in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. He is survived by his wife Calli, parents David and Veronica, and brother Devon.

“Zeus”

3 rounds for time:

30 wall balls (14/20)

30 sumo deadlift high pull (55/75)

30 box jumps (20)

30 push press (55/75)

30 calorie row

30 push-ups

10 back squats (bodyweight)

Health & Wellness Fair

The 3rd Annual Health & Wellness Fair at the College of the North Atlantic on Prince Philip Drive will be taking place tomorrow, Friday, March 1st @ 10:30am-2:30pm.

CrossFit Islander will have a booth and we're hoping to do a few WOD demonstrations. If anyone from CrossFit Islander is free in the morning or early afternoon, please feel free to drop by and support us.

The WOD (workout of the day) will be:

3 rounds for time:

5 burpees

10 kettlebell swings

15 double unders

It should be a blast and we hope to see you there. If you can make it, feel free to contact James and let him know when you’ll be by.

James and Kim will be attending the Wellness Fair, and the Friday 11am and noon classes will be covered by CrossFit Islander member Mike Nash who recently received his CrossFit Level 1 Trainer Certification.

WOD 030113:

Part A:

thruster: 2-2-2-2-2-2-2

Part B:

For time:

100 kettlebell swings (35/53)

This workout begins with a 50m run and EMOM you must do a 50m run until all 100 swings are completed.

ADV: (53/70)

WOD 022813:

Part A:

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

HANG POWER SNATCH

Part B:

For time:

12-9-6-3 reps of:

power snatch (65/95)

burpee

POWER SNATCH

WOD 022713:

For time:

42 goblet squats (35/53)

21 pull-ups

12 handstand push-ups

30 goblet squats (35/53)

15 pull-ups

9 handstand push-ups

18 goblet squats (35/53)

9 pull-ups

6 handstand push-ups

GOBLET SQUAT

WOD 022613:

Part A:

12 minutes to find your 1-rep max power clean

Part B:

Go as far as possible in 12 minutes following this sequence:

1 power clean (75% of 1-rep max above)

5 double unders

2 power cleans

10 double unders

3 power cleans

15 double unders

Continue to the round of 4-20, 5-25, 6-30, etc.

WOD 022513:

20 minute AMRAP:

7 front squats (95/135)

10 box jumps (20/24)

13 toes-to-bar