CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


121016

Thursday's WOD results

Nice way to wrap up the week, great job everyone!

WOD 121016

Partner WOD

30-minute AMRAP:

30 push press (75/115)

30 kettlebell swings (35/53)

30 box jumps (20/24)

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

120916

The WOD pic got lost in the shuffle! I'll post it up with Friday's results tomorrow.

WOD 120916

Part A:

hang power cleans: build to a heavy triple

Part B:

On a running clock, for max reps:

5-minutes of calories on the rower

4-minutes of hand-release push-ups

3-minutes of kettlebell snatches (35/53)

2-minutes of wall walks (shoulder taps)

1-minute of hang power cleans (75/115)

WALL WALKS

ACCESSORY WORK

L-sits (parallettes): 3-5 max effort attempts

120816

Small crew today, but BIG results! Nice work!

WOD 120816

Start with Part A or Part B tomorrow depending on how many wish to use a GHD.

Part A:

This workout is courtesy of CrossFit.com.

For time:

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

GHD sit-ups

shoulder presses (65/95)

Part B:

For time:

32 strict pull-ups (weighted if possible)

ACCESSORY WORK

mobility

120716

Legs of steel, nice job on the lunges ya'll! Last day of the back squat strength cycle tomorrow!

WOD 120716

Part A:

back squats: 1-1-1@95%

Part B:

10-minute AMRAP:

15 toes-to-bar

30 double unders

ACCESSORY WORK

hip extensions: 3 sets x 20 reps (weighted if possible)

120616

What a wicked way to start the week, amazing effort gang!

WOD 120616

Part A:

alternating lunges in place with bar in back rack: build to a heavy set of 4

Use a rack and it’s 4 lunges total, 2 per leg.

Part B:

7-minute AMRAP:

walking lunges with a plate (25/45) overhead

Every time the plate comes down, do a 30-second plank.

ACCESSORY WORK

50m waiter walk/farmer’s carry combo (one kettlebell or dumbbell is overhead, the other hanging at your side)

120516

Tremendous day of lifting at the 2016 NL Open Weightlifting Championships. Massive props to Joanne and Ryan for stepping on the platform, it takes quite a bit of courage and they both did an amazing job!

WOD 120516

“Black Lungs”

For time:

21-15-9 reps of:

thrusters (65/95)

push-ups

front squats (65/95)

pull-ups

wall balls (14/20)

burpees

ACCESSORY WORK

Tabata static hang

120316

Fun MASH and a great way to end the week, great work everyone!

WOD 120316

Due to the 2016 Provincial Weightlifting Meet tomorrow, the 10 and 11am classes have been cancelled. Feel free to come by and watch the lifting. It starts at 10am.

Open gym is still a go for noon and there will be a Partner WOD posted!

“Black Lungs”

For time:

42-30-18 reps of:

TBA

120216

December is here and a few of you got to try a new movement in inverted burpees. Looks like BOOTCAMP was a hit and nice work on the snatches!

WOD 120216

Friday MASH

For time:

10-8-6-4-2 reps of:

toes-to-bar

front squats (105/155)

REST 5 MINUTES

For time:

50 calorie row

100 Russian medicine ball twists (14/20)

REST 5 MINUTES

3 rounds for time of:

10 shoulder-to-overhead (95/135)

20 box jumps (20/24)

120116

I loved the intensity everyone showed today in that WOD, fantastic job folks!

WOD 120116

There's a BOOTCAMP option for tomorrow as well folks, feel free!

Part A:

power snatch: build to a heavy triple (touch and go at the floor)

Part B:

EMOM for 14 minutes:

odd minutes: 10 power snatches (55/75)

even minutes: 5 inverted burpees

INVERTED BURPEES

ACCESSORY WORK

diamond push-ups: 3 sets x 10 reps

BOOTCAMP

For time:

50-40-30-20-10 reps of:

kettlebell swings (35/53)

sit-ups

113016

Impressive work folks, so nice to see the amazing improvements in pulling strength. A lot of people doing muscle ups today, wicked!

WOD 113016

This workout is courtesy of CrossFit.com.

For time:

21-15-9 reps of:

deadlifts (185/275)

bar-facing burpees

ACCESSORY WORK

dumbbell seated press: 5 sets x 5 reps

Page 1 of 154

Start
Prev
1

Follow Us On:

FacebookTwitterYoutube
CrossFit Journal: The Performance-Based Lifestyle Resource Box Ally - Forging Elite Websites RokFit