12/01/2014

Shackle Island CrossFit – CrossFit Back Squat (5X3 @80-85%) Metcon (Time) Buy in- 100 feet sled push,100ft sled pull 45/90lbs 50 BW burpee box overs (20/24) buy out-100 feet sled push, 100ft sled...

11/30/2014

Shackle Island CrossFit – CrossFit Strength / Skill Metcon (AMRAP – Reps) X6 Tabata Alternating each: -Pull-ups -Ring Dips RX+ Weighted 20# 6:00 min total DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks,...

11/29/2014

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) Teams of four-20 min AMRAP -pace horse w/100ft sandbag runs -grasshopper Push ups -ring push ups -pullups

11/28/2014

Shackle Island CrossFit – CrossFit Clean Complex 3 (Clean, front squat, jerk 5 singles @70-80%) Clean – Front Squat – Jerk Metcon (Time) row 1k Dumb bell lunge 200ft@20%DL 75 squat jumps to 6″ target 50wallballs 14/20lbs RX+ 25% DL, 20/30...

Teens 11/28

Shackle Island CrossFit – CrossFit Teens Warm-up 3x through :30 seconds each Push-ups Leg Levers Squat jumps Lunges Strength / Skill Rope climbs – focus on efficient use of legs Metcon 10:00 AMRAP rope climbs 10 burpees 4 ring dips 10 wall ball shots, 20#/14#,...