1/01/2016

Shackle Island CrossFit – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories...

12/31/2015

Shackle Island CrossFit – CrossFit Metcon (Time) 30-25-20-15-10 Wall Ball 10-8-6-4-2 Bar Muscle-up 5-4-3-2-1 Deadlift (365/245) Time Domains: Elite = >10 Minutes Intermediate = 10 to 13 Minutes Novice = 13 to 16...

12/30/2015

Shackle Island CrossFit – CrossFit Squat Snatch Complex (15 Minutes ) High hang squat snatch Hang squat snatch Squat snatch from floorPractice technique with moderate loading. Metcon (Time) Then: 2 Rounds: 20 Handstand Push-ups 40 Overhead Squats (45/35) Time...

12/29/2015

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Reps) Alternating Tabata 5X Strict Pull-ups Grasshopper Push-ups(5 min total), Record lowest reps Pull-ups+Push-ups. Metcon (Time) 5 RFT 400m Run 10 Knees to Elbows 12 Burpees 14 KBS...

12/28/2015

Shackle Island CrossFit – CrossFit Squat Clean (1RM) Metcon (AMRAP – Reps) EMOM for 20 Minutes Odd: Row Calories (15/12) Even: 3 Power clean and jerk (build in...