08/01/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) groups of 3 complete: 4 rounds with one person at each station 1)Pace horse >15 Burpees 2)Back squats (225/155) 3)Rest score is total number of back...

07/31/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 20 min EMOM: Even mins: 35 DUs Odd mins: 3 push press (build in weight) & 3...

07/29/2015

Shackle Island CrossFit – CrossFit Metcon (Time) For time: 20 Russian KBS (2p/1.5p) 40 Thrusters (115/75) 60 DL (135/95) 30 Alternating front rack lunge (135/95)

07/28/2015

Shackle Island CrossFit – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups