1/31/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) Teams of two: Row as far as possible in 3:00. Switch partners and repeat. Record total calories. Hold a handstand as long as possible. Switch partners and repeat. TWO attempts per person. Record...

8AM Mobility

Shackle Island CrossFit – Mobility Attack the weakness! Metcon (No Measure) 1 hour of awesome sauce to help attack those weaknesses.

1/30/2015

Shackle Island CrossFit – CrossFit Metcon (Weight) Touch-n-Go Power Cleans 4 x 5 reps Rest 2 minutes Goal loading per set (by %): *Set 1 – 70-75% *Set 2 – 75-80% *Set 3 – 80-85% *Set 4 – 85+% Metcon (Time) Three Rounds for time of: 10 Hang Squat Cleans @60%...

1/29/2015

Shackle Island CrossFit – CrossFit Metcon (Weight) 15 mins to find a heavy 10 rep max deadlift15 min timer will be running Metcon (4 Rounds for reps) 4 rds for max effort reps blue banded deadlifts @45% of 10 rep toes to bar 2:00 min rest between roundsnot for...