5/1/2015

Shackle Island CrossFit – CrossFit Deadlift (Banded dead lifts @>55% dead lift max w/ red band) Metcon (Time) 4 X 100m tire sprints 4 X100m max effort sprints w/o tire 45s rest between all sets happy May fools ;P*upper parking lot* first island to last...

4/30/2015

Shackle Island CrossFit – CrossFit Push Press (15 mins to establish a push press max) Metcon (Time) Five rounds for time of: 20 calorie row 20 Dumbbell Push Press (20+/35+ lbs) 10 Pull-Ups* *RX+...

4/29/2015

Shackle Island CrossFit – CrossFit Back Squat (20min time cap to build to 5 rep max) Metcon (AMRAP – Rounds and Reps) 20 min AMRAP run 400m 5n ladder Squatting jumps to a 6″...

4/28/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) 10min Tabata alternating HSPUs T2B Metcon (Time) 3 RFT: __20 reverse snow angles2.5/5lbs plate /or __50′ Tire Flips 20 V-situps 10...

4/27/2015

Shackle Island CrossFit – CrossFit snatch complex 2 (every min on the min for 10 mins) power snatch-to- overhead squatstart at 55% 500m Row (Time) Max Effort 500m Row Metcon (Time) @ the 5 min mark after 500 m row* For time: 30 Dumbbell Man-Makers 20/35 RX+...