WOD

10/19/2017

Shackle Island CrossFit – CrossFit

Metcon (Calories)

On the Minute x 12 (4 Rounds):

Minute 1 – 10 Deadlifts (245/165)

Minute 2 – 20 Sit-Ups

Minute 3 – Max Calorie Assault Bike
Calorie row will also count as RX since we only have one:)

Weighted planks (Weight)

Weighted planks

5 rounds 1 minute each

increase weight every round

Rest 60 seconds in between

9/27/2017

Shackle Island CrossFit - CrossFitMetcon (No Measure)Front rack box step ups3 sets of 16 reps (8 each leg) Set 1- 16 reps @ 30% of 1 RM Front squat Set 2- 16 reps @ 35% Set 3- 16 reps @ 40% The box height varies on the athlete. We are aiming for a height...

9/26/2017

Shackle Island CrossFit - CrossFitJackie Max Level 1 (AMRAP - Rounds and Reps)7 min AMRAP of: 500 m row 25 Thrusters (35/15) 15 Ring rowsSame weight for all ages!Jackie Max Level 2 (AMRAP - Rounds and Reps)7 min AMRAP of: 500 m row 25 Thrusters (45/35) 15 Pull-upsSame...

9/22/2017

AnnouncementsFriday 9am and team Wod Saturday are on!!!!Shackle Island CrossFit - CrossFitPausing front + front squat (1-1-1-1-1-1-1)One complex= 1 pausing front squat (2 second pause at the bottom) + 1 front squat (no pause) set 1- 1 complex @ 50% set 2- 55%...

9/21/2017

AnnouncementsFriday 9am and team Wod Saturday are on!!!!Shackle Island CrossFit - CrossFitBench Press (5-5-5-5-5)5 sets of 5 reps @ 70%Metcon (AMRAP - Rounds and Reps)12 min AMRAP of: 20 HSPU's 20 DL...

9/20/2017

AnnouncementsFriday 9am and team Wod Saturday are on!!!!Shackle Island CrossFit - CrossFitMetcon (AMRAP - Rounds)10 min EMOM f: 0-5 minute: 2 Pausing snatch grip Deadlifts 5-10 minute: 3 snatch high pulls (flat flooted)Pause for 3 seconds under the knees on the DL....

9/19/2017

Shackle Island CrossFit - CrossFitWeighted planks (Weight)Weighted planks 5 rounds 1 minute each increase weight every round Rest 60 seconds in betweenMetcon (Time)1 Round for Time: 80 Double-Unders 80 Air Squats 800 Meter Run 400 Meter Wreckbag Run (45/25) 40...

9/14/2017

Shackle Island CrossFit - CrossFitStrict hand stand push ups (Time)50 strict handstand pus ups for timePUSH UPS*Metcon (Time)4 rounds for time of: 50 DU's 25 sit ups 100ft walking lunges/ plate...

9/13/2017

Shackle Island CrossFit - CrossFitMetcon (Weight)8 min EMOM of: 2 Power cleansSet #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...

9/12/2017

Shackle Island CrossFit - CrossFitMetcon (Time)Every 3:00 for 7 rounds: 400 Meter Run 12 Toes-to-BarStarting 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...

9/11/2017

Shackle Island CrossFit - CrossFitPausing 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 @...

9/7/2017

Shackle Island CrossFit - CrossFitMetcon (AMRAP - Reps)"STRICT LYNNE" 5 Rounds: Max Effort Bench Press Repetitions (Bodyweight) Max Effort Strict Pull-UpsIf you cannot do 6 repetitions of Bench press in a row at bodyweight, scale the weight. For pull-ups, use bands....

9/6/2017

Shackle Island CrossFit - CrossFitMetcon (AMRAP - Reps)In a 4:00 Window: 400 Meter Run 18/15 Calorie Assault Bike 15 Hang Power Cleans (95/65) Max Lateral Burpees over bar in time remaining. Rest 4:00 In a 4:00 Window: 400 Meter Run 15/12 Calorie Assault Bike 12 Hang...