WOD

9/19/2017

Shackle Island CrossFit – CrossFit

Weighted planks (Weight)

Weighted planks

5 rounds 1 minute each

increase weight every round

Rest 60 seconds in between

Metcon (Time)

1 Round for Time:

80 Double-Unders

80 Air Squats

800 Meter Run

400 Meter Wreckbag Run (45/25)

40 Kettlebell Swings (70/53)

40/30 Calorie row
Since we don’t have a lot of sandbags you can complete the run with a single 45/25# plate.

9/14/2017

Shackle Island CrossFit – CrossFit

Strict hand stand push ups (Time)

50 strict handstand pus ups for time
PUSH UPS*

Metcon (Time)

4 rounds for time of:

50 DU’s

25 sit ups

100ft walking lunges/ plate (45/25)

9/13/2017

Shackle Island CrossFit – CrossFit

Metcon (Weight)

8 min EMOM of:

2 Power cleans
Set #1 – 60% of 1 RM C& J

Set #2 – 65%

Set #3 – 70%

Set #4 – #8 75%

Metcon (AMRAP – Rounds and Reps)

In a 5:00 window:

50 Wall Balls (20/14)

Time remaining, AMRAP:

12 Deadlifts (185/135), 12 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window:

35 Wall Balls (20/14)

Time remaining, AMRAP:

9 Deadlifts (225/155), 9 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window:

20 Wall Balls (20/14)

Time remaining, AMRAP:

6 Deadlifts (275/185), 6 Barbell Facing Burpees
Score is how many rounds of DL and bar facing burpees you do!

9/12/2017

Shackle Island CrossFit – CrossFit

Metcon (Time)

Every 3:00 for 7 rounds:

400 Meter Run

12 Toes-to-Bar
Starting on the 0:00, complete a 400 meter run + 12 TTB. Time remaining in the 3:00 window is rest. The next round starts on the 3:00, with the following round on the 6:00, and the 9:00 thereafter. Your score in this workout is your slowest round.

Metcon (No Measure)

Rowing

3 Rounds:

:30s @ 2K Pace – 2 Seconds, :30s Rest

1:00 @ 2K Pace + 2 Seconds, 1:00 Rest

1:30 @ 2K Pace + 7 Seconds, 1:30 Rest
You should go faster by three seconds from last week.

9/11/2017

Shackle Island CrossFit – CrossFit

Pausing split jerk (2-2-2)

You pause two seconds on the dip and then two second on the split catch.
2 reps @ 60%

2 reps 2 65%

2reps @70%

Back squats (10-8-6-8-10)

10 reps @ 65%

8 reps @ 70%

6 reps @75%

8 reps @ 70%

10 reps @ 65%

Metcon (No Measure)

Part A) Accumulate 2 minutes of bodyweight front rack barbell hold

Metcon (No Measure)

Part B)

3 rounds of:

20 Alternating DB strict presses (10 per arm)

15 Bent over rows

15 Romanian DL

Rest one minute between rounds