6/1/2015

Shackle Island CrossFit – CrossFit Clean complex “Heavy single” Full clean, to hang clean (below the knees), to hang clean (above the knees), to jerk Metcon (AMRAP – Reps) twice thru for max reps 2 mins power cleans @50% clean 1min rest 2 mins...

5/30/2015

Shackle Island CrossFit – CrossFit Carse (Time) For Time: 21-18-15-12-9-6-3 Clean, 95# Double-Unders Deadlift, 185# Box Jumps, 24″ Begin each round with a 50 meter Bear crawl.In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in...

5/29/2015

Shackle Island CrossFit – CrossFit Bench Press ( 3 sets of max reps @ 1/2 of BW) RX+ @BW 15min time cap* Metcon (Time) 400m run 3rds 10 one legged alternating ring push ups 15 toes to bar 1 rope climb then 400m...

5/28/2015

Shackle Island CrossFit – CrossFit High-Hang Snatch (15 mins to build to the heaviest weight) ** only go up if you are successful in catching the weight in the bottom The point of this movement is to help develop the desire to catch the bar in a lower position...

5/27/2015

Shackle Island CrossFit – CrossFit Back Squat (4X5 @80-85%) rest no more than 3 mins between sets Metcon (Time) 7RFT of: 10 Goblet Squats (1.5p/1p) 10 KB Swings *Every min on the min 3 burpees RX+ (2.0 / 1.5 pood) **18 min Time...