CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Fun workout, nice job folks!

Due to possible inclement weather and intoxication due to Jeremy's going away party, the 6AM class is cancelled. Sorry for any inconvenience.

WOD 033117

“Jeremiah 21-15-9”

For time:

1000m row


21-15-9 reps of:

squat cleans (75/115)

burpee box jumps (20/24)


400m run


Thanks for the massive PUMP Jeremy! Great job today folks, I can’t stress enough how important strict movements like these are. Get strong at pulling and pushing and all the other stuff gets much easier!

WOD 033017

Part A:

3 rounds for time of:

50 double unders

10 front rack reverse lunges with kettlebells (53/70)

5 bar muscle ups

Part B:

front squats: 5-5-5-5-@80%


So many pistol pros around here, wow! Tough workout, great job folks!

WOD 032917

Part A:

push press: 2-2-2-2-2 (climbing)

Part B:

5 rounds for time of:

15 strict pull-ups

15 strict ring dips


Super fun day with NTV coming by, a few epic throwdowns to finish off the Open and a fun WOD! Massive cleans today and wicked scores on the workout, well done folks!

WOD 032817

Part A:

This workout is courtesy of CrossFit Linchpin.

For time:

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

kettlebell swings (53/70)


pistols (alternating)

Part B:

Tabata supine plank


Coach Jeremy is leaving us this Saturday to begin a new chapter in his life. We're really going to miss him. We've enjoyed his programming on several occasions over the years, so it's only fitting that he program his last week with us. Enjoy folks, it should be fun!

WOD 032717

Part A:

power clean: find your 1RM (2-second pause at the knee)

Part B:

weighted push-up: find your 3RM (use a partner to add plates)

Part C:

This workout is courtesy of

7-minute AMRAP:

10 power cleans (95/135)

20 push-ups


And that's a wrap for the 2017 CrossFit Open! Great job everyone, those five workouts were incredibly challenging, but it was a fantastic five weeks with plenty of support and cheering. And according to what I witnessed today, 17.5 sucked a great deal! A huge thanks to everyone who stuck around to cheer on others or judge, we've got a pretty special community!

WOD 032517

Partner WOD

For time:





“GI Jane”

“DT” consists of 5 rounds of 12 deadlifts, 9 hang power cleans and 6 push jerks @(105/155). For this workout, we’ll be doing an extra round (6 rounds) and each person must complete a full round before switching.

“Karen” consists of 150 wall balls (14/20). For this workout, each person must complete 15 wall balls unbroken before switching.

“GI Jane” consists of 100 burpee pull-ups. For this workout, each person must complete 5 burpee pull-ups before switching.


Fun chipper, tough as heck, just the way we like it!

WOD 032417

Open Workout 17.5

This is the final workout of the 2017 Open. It's been a blast as usual and it's always great to see people pushing themselves and doing things they never imagined possible.

If you can, try and make it in for Friday night lights, it's going to be a blast!


Nice to see a few PR's today on the shoulder press, well done folks! And it's always nice to see some getting their first rope climb or overcoming their fears and improving.

WOD 032317

Thursday CHIPPER

For time:

500m run with a medicine ball (14/20)

40 sit-ups

30 Russian KB swings (53/70)

20 goblet squats (53/70)

10 wall climbs

20 goblet squats (53/70)

30 Russian KB swings (53/70)

40 sit-ups

500m run with a medicine ball (14/20)


Great job folks, a good mix of strength and gymnastics today. Looking good with a barbell and on the bar!

WOD 032217

Part A:

shoulder press: find your 1RM (go for a PR!)

Part B:

3-minute AMRAP:

rope climbs to 15’


3-minute AMRAP:

shoulder presses @60% of 1RM


17.4 is a wrap, great job everybody and wicked work on the thrusters and dubs today, OUCH!

WOD 032117

Part A:

power clean & jerk: build to a heavy single

Part B:

For time:

30 burpee box-jump-overs (24/30)

20 clean & jerks (105/155)

10 ring muscle ups

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