CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236

info@crossfitislander.ca


082416

Solid job on the snatch balances today and way to crush that AMRAP!

WOD 082416

Part A:

push press: 4-4-4-4-4 (climbing)

Really concentrate on technique here and make the reps touch and go. That means not resting with the barbell on the shoulders. Rest at the top of the rep if you need to and just before the barbell hits the shoulders, dip to receive it and then drive it overhead. Push presses are tough to cycle for multiple reps, but they’re a vital skill to have. Flexibility and mobility is important so that you’re able to get into good positions for receiving the barbell and driving it off the shoulders. Let’s work on it!

Part B:

Every 2 minutes for 10 rounds (20 minutes)

200m shuttle run (50m down, 50m back x 2)

Post your FASTEST and SLOWEST rounds for score.

ACCESSORY WORK

stretching/mobility

082316

Nice job on the deads, going to be a few PRs once this strength cycle is over! Those thrusters got hard today!

WOD 082316

Part A:

snatch balance: build to a heavy single

If you’re struggling or are new to overhead squats, work on those instead.

Part B:

10-minute AMRAP:

5 power cleans (95/135)

7 ring dips

9 box jumps (20/24)

ACCESSORY WORK

dumbbell alternating hammer curls: 3-5 sets x 10 reps

082216

Nice job on an unusually quiet Saturday morning. Holly and Jory got to do redo this one and and it was great seeing how much stronger and fitter they are!

WOD 082216

Part A:

deadlifts: 5-5-5@85%

Part B:

5 rounds for time:

6 bar muscle ups

20 thrusters (35/45)

ACCESSORY WORK

skull crushers from the rack: 3 sets x 10 reps

082016

Fantastic job on "Glen" everyone, super proud of your effort today! Sometimes the most daunting looking workouts are the most satisfying. It was nice to see some of you doing rope climbs for the very first time.

WOD 082016

This Partner WOD is inspired by Events 7 & 8 of the 2015 CrossFit Team Series Workouts, and it’s a Throwback workout from Oct 10, 2015.

Part A:

For time:

100 toes-to-bar

100 shoulder-to-overhead (95/135)

While one person performs toes-to-bar, the other person must hold their respective barbell overhead in order for the reps to count.

While one person performs shoulder-to-overhead, the other person must be hanging from a pull-up bar in order for the reps to count.

Each person MUST complete 25 reps at a time before switching.

Part B:

In a 10-minute window, you and your partner must establish a 7-rep max front squat. Post the sum of each athlete’s heaviest set for score. No racks are permitted.

RESULTS (Oct 10, 2015)

081916

What a burner, great job folks! Nice work on the snatches too, coming along nicely!

It’s Friday, let’s go LONG! Don’t be intimidated by this Hero WOD, there are plenty of ways to scale it so that you get it done in a timely matter. I did this one four years ago, it was a lot of fun!

WOD 081916

“Glen”

For time:

30 clean & jerks (95/135)

1-mile run

10 rope climbs to 15’

1-mile run

100 burpees

081816

Nice job on a very gymnastics-oriented couplet!

WOD 081816

Part A:

snatch: build to a heavy single (squat snatch preferably, power snatch or hang power snatch for beginners)

then; 10 snatches @ 70% (aim to get these done in 3 minutes or less, with good form)

Part B:

EMOM for 12 minutes:

odd minutes: calories on rower

even minutes: box step-ups (20) with a plate overhead (25/45)

Every minute is a Tubby Tabata (40 seconds on, 20 seconds off) and post total reps completed for each movement for score.

ACCESSORY WORK

hip extensions: 3 sets of 20 reps (add weight if possible by holding a plate to your chest)

081716

Heavy barbells are a lot of fun, great job gang!

WOD 081716

Part A:

front squats: 3-3-3-3-3 (climbing, with a 2-second pause at the bottom of each squat)

Part B:

8-minute AMRAP:

8 chest-to-bar pull-ups

8 hand-release push-ups

ACCESSORY WORK

GHD sit-ups: 3 sets x 20 reps

081616

Nice work on the jerks, saw some great barbell cycling today. Keep practicing!

WOD 081616

Part A:

3 deadlifts + 2 hang power cleans + 1 thruster: find your max for this complex

Part B:

For time:

21 deadlifts (155/225)

15 hang power cleans (125/185)

9 thrusters (95/135)

ACCESSORY WORK

mobility/stretching

081516

Great day, great group, and a fun Partner Deck of Cards!

NO 7:30PM CLASSES STARTING NEXT WEEK

7:30 continues to be a very quiet class (mostly empty last week), so I’ve decided to remove it for the remainder of August. We’ll definitely bring it back if there’s interest and sorry for any inconvenience folks!

WOD 081516

Part A:

push jerk: build to a heavy set of 5 (touch and go)

Really concentrate on technique here and make the reps touch and go. That means not resting with the barbell on the shoulders. Rest at the top of the rep if you need to and just before the barbell hits the shoulders, dip to receive it and then drive it overhead. Push jerks are tough to cycle for multiple reps, but they’re a vital skill to have. Flexibility and mobility is important so that you’re able to get into good positions for receiving the barbell and driving it off the shoulders. Let's work on it!

Part B:

3 rounds for time:

75 double unders

400m run

This workout is meant to be short, about 10 minutes or so. With that in mind, scale the double unders accordingly. Choose a number that has you bolting out the door in about a minute. Run HARD for 400m, there are only 3 rounds, so try and make it hurt!

ACCESSORY WORK

10-20 strict pull-ups (break these up however you wish, add weight if possible)

081316

Lots of intensity went down today, so great to see you all scaling for it. Awesome job folks and congrats on the slew of power clean PRs!

Don’t forget about the party at Ash’s tomorrow evening! Show up anytime after 8pm and the address is 710 St. Thomas Line Paradise.

Should be a blast and yes, that’s Ash!

WOD 081316

Partner WOD

“Angie Deck”

spades = pull-ups

hearts = push-ups

diamonds = sit-ups

clubs = air squats

Jokers = do an 800m run (together) for one of the jokers and 200 double unders (divided evenly) for the other joker

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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