02/21/2016

Shackle Island CrossFit, Shackle Island CrossFit – CrossFit Metcon Metcon (Weight) 20 Min to increase in weight of: 1 Squat Clean + 3 Front Squats Metcon (AMRAP – Rounds and Reps) 8 Min AMRAP: 10 Med Ball Cleans (20/14) 8...

01/30/2016

Shackle Island CrossFit – CrossFit Metcon (Time) Partner Helen-ish 6 Rounds: Run 200m 12 Swings (53/35) 9 Pull-ups Partners alternate rounds

01/29/2016

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds) 20 Minute EMOM: 10 Wall Balls 10 BurpeesTry to hang on to 10 and 10 as long as possible and then scale reps….or…..start with scaled reps (8/8) for the entire time. No less than 6 and 6...

01/28/2016

Shackle Island CrossFit – CrossFit Deadlift (30 ) Make weights as heavy as possible for all sets. Deadlift (1 rep) Deadlift (20 Rep) Deadlift (1 rep) Deadlift (10 Rep) Deadlift (1...