CrossFit Islander

127 Clyde Avenue

Donovan's Business Park,

(709) 747-6236


Tough one to start the week off for sure, way to crush it gang! Impressive work!

WOD 092716

Part A:

shoulder press: find your 5RM

push press: find your 3RM

push/split jerk: find your 1RM

Part B:

back squats: 3-3-3-3-3@75%


100 hip extensions (in as few sets as possible)


The usual Saturday suspects, crushing a tough deck of cards, great job folks!

WOD 092616

Part A:

1 squat clean + 1 hang squat clean: find your max

Part B:

This workout is courtesy of CrossFit Linchpin.

For time:

100 double unders


9-15-21 reps of:

squat cleans (95/135)

chest-to-bar pull-ups


handstand practice


Fun workout and a nice day for a few 400m runs. Great job on the muscle snatches!

WOD 092416

Partner Deck of Cards

spades = ?

hearts = ?

diamonds = ?

clubs = ?

Jokers = do a ? for one of the jokers and ? 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.


Tough WOD, nice job gang!

WOD 092316

Part A:

muscle snatch: 1-1-1-1-1-1-1

Part B:

For time:

400m run

63 double unders

21 kettlebell swings (53/70)

400m run

45 double unders

15 kettlebell swings (53/70)

400m run

27 double unders

9 kettlebell swings (53/70)




It was a PR parade today, great job everyone! Strong folks around here!

WOD 092216

Part A:

back squats: 5-5-5-5-5@70%

Part B:

3 rounds for time:

42 walking lunges

21 toes-to-bar

12 handstand push-ups


static hang L holds: 3-5 max effort attempts


Death by is so tough! Great job today folks, way to grind out those push-ups and squats!

WOD 092116

Part A:

deadlift: find your 1RM (let’s go for a PR!)

Part B:

strict pull-ups: 3-3-3-3-3


front rack holds with kettlebells (35/53): 3 max effort attempts


Nobody around here is afraid of 100 bar-facing burpees! Way to crush it folks!

WOD 092016

This workout is courtesy of

Part A:

ring push-up ladder

Part B:

body-weight front squat ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of minute completed for each exercise.


Tabata plank (hollow body hold for the 10 seconds of rest)


A hopping Saturday Partner WOD as usual, fun times!

WOD 091916

Part A:

clean & jerk: build to a heavy single

Part B:

“Burpee Grace”

10 rounds for time:

10 bar-facing burpees

3 clean & jerks (95/135)


barbell curls (35/45): 5 sets x 10 reps


I recently watched a video of some beast on Instagram doing 50 calories on the Assault bike in 17 seconds and thought it’d be fun for us to try. This guy blew through 50 calories like nothing and looked fresh as he stepped off the bike, smiling and high-fiving his buddies. Easy right? Well, as we saw today, it sucks!

In hindsight, today’s workout should have been the 1RM back squat and the 50 calories for time on the Assault bike and THAT’S IT! When you work at maximal intensity and totally empty the tank, there isn’t and shouldn’t be much left in you to be able to do more work. Not effectively anyway.

Great job today folks, so many back squat PRs and that Assault bike got crushed!

WOD 091716

Partner WOD


For max reps:

2-minutes on, 1-minute off of:

calorie rowing



double unders


kettlebell swings (35/53)

thrusters (35/45)


Divide the work however you wish, with only one person working at a time.


Big jerks and a high intensity couplet (nice to see the accurate scaling), fantastic work today!

WOD 091616

Part A:

back squat: find your 1RM

We’re going to be starting a 17-week back squat strength cycle, and we’ll be using this 1RM to determine our percentages every week. Just like the deadlift program, here’s what it’ll look like.

Part B:

For time:

50 calories on the Assault bike

Rest as needed, then;

For time:

50 GHD sit-ups

Rest as needed, then;

For time:

50 wall balls (14/20)


barbell curls (35/45): 5 sets x 10 reps

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