09/01/2015

Shackle Island CrossFit – CrossFit Deadlift (3-3-3-3-3) Post DL: 500m row sprint; 250m row sprint. Rest as needed between efforts. Metcon (Time) 500m row sprint Metcon (Time) 250m row...

08/31/2015

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

08/29/2015

Shackle Island CrossFit – CrossFit Metcon (Time) Teams of 2: For Time: 50 back squats (225/155) 150 pull-upsBreak up reps however desired. (i.e. 10 rounds of 5 squats & 15...

08/28/2015

Shackle Island CrossFit – CrossFit Metcon (5 Rounds for reps) 5 Rounds, 1 minute AMRAP at each station: Row for calories Burpees Double unders Box jump (24/20) Restfight gone bad...