01/01/2015

Shackle Island CrossFit – CrossFit Power Snatch (Power snatch triple 2X45% 2X50% 2X55% maxX@45%) Metcon (AMRAP – Reps) 8 Rds Rds are every 2 mins on 1 min off 7 burpees over rower 200m row max wallballs 20/14 Score is total wall...

12/31/2014

Shackle Island CrossFit – CrossFit Shoulder Press (Establish a heavy single”HS”) Metcon (AMRAP – Rounds and Reps) 17 min AMRAP of: 3 push press 60% press 6 T2B 9...

12/30/2014

Shackle Island CrossFit – CrossFit Clean and Jerk (Power clean and power jerk 6 sets @70%) Metcon (Time) 18-15-12-9-6-3 Power cleans RX 45% clean max pullupsRX+ 21-18-15-12-9-6-3

12/29/2014

Shackle Island CrossFit – CrossFit Back Squat (4X6 @70%) Metcon (AMRAP – Rounds and Reps) 12 min Nladder n Ring pushups n box jumps 5n doubleunders

12/28/2014

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) death by press! 12 min time cap @60% press max 10,9,8,7,6,5,4,3,2,1 death by DB burpees! 12 min time cap 10.9.8.7.6..etc. @60% press max*unbroken sets will only be RX *broken up sets are...