10/31/2014

Shackle Island CrossFit – CrossFit Deadlift (5 x 3 @ 110% of your clean max) Metcon (Time) Chipper, For Time: -50 Seated Banded Good-mornings (Green/Red) or Supermans with 1 sec hold at top position -50 Foot Seated Tire Pull (90/45) -40 Cal Row -40 Slam Balls...

Teens Thursday

Shackle Island CrossFit – CrossFit Teens Warm-up Run 400m 10 air squats 9 pushups 8 air squats 7 burpees 6 pushups 5 air squats 4 burpees 3 pushups 2 broad jumps 1 forward roll Run 400m Weightlifting 3 x 7 Push Press (should be a weight that is not easy but form...

Kids Thursday

Shackle Island CrossFit – CrossFit Kids Warm-up Run 200m 10 air squats 9 pushups 8 air squats 7 burpees 6 pushups 5 air squats 4 burpees 3 pushups 2 broad jumps 1 forward roll Run 200m Weightlifting Push Press work…use dumbbells and work up to using the...

10/30/2014

Shackle Island CrossFit – CrossFit Front Squat (Front Squat 1RM) Metcon (AMRAP – Rounds and Reps) Every 3 minutes (ascending ladder) of: from 0:00-3:00 3 thrusters (95/65) toes to bar 3 toes to bar from 3:00-6:00 6 thrusters (95/65) toes to bar 6 toes to...

10/29/2014

Shackle Island CrossFit – CrossFit Metcon (Distance) Max Effort Sprint Row: 30 Seconds x 6, 30 seconds rest between each. RX+ = Wrap a red band between the legs to the handle. Metcon (Time) 3 Rounds Of: 50 Double Unders 10 Pull-Ups 50 Double Unders 10KB Swings...