10/01/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) 6x Alternating Tabata (6min total) Double Unders Hollow Rocks Push Press (3-3-3-3-3) Increase load across...

09/30/2015

Shackle Island CrossFit – CrossFit Metcon (Time) 30 Thrusters (95/65) 30 Pull-ups 30 Power Cleans (95/75) 30 Ring Dips 30 Deadlifts (135/95) 30 HSPU 30 OHS (95/65) 800m runDomain 16-20...

09/29/2015

Shackle Island CrossFit – CrossFit Metcon (Time) 21-15-9 of: DL (315/205) Box Jumps (30/24)Sub 10mins Metcon (No Measure) Post WOD Not For Time: Alternate between A and B: A: 3 x 20 weighted sit-ups (20/30) feet anchored B: 3 x 30 banded...

09/28/2015

Shackle Island CrossFit – CrossFit Hang Snatch (3-3-3) Metcon (AMRAP – Rounds and Reps) AMRAP 5 mins: 6 Hang Squat Snatch (95/75) 12 toes to...