6/01/2016

Shackle Island CrossFit – CrossFit Metcon (Time) 3 Rounds for Time: 21 Dumbell Box Step Ups (53/35) (24’/20′) 15 DB Front Rack Lunges (53/35) 9 DB Push Presses (53/35) Metcon (Distance) 3 x ME Plank Plate Pulls Rest 1 min between setsScore= total...

5/30/2016

Shackle Island CrossFit – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan...

5/28/2016

Shackle Island CrossFit – CrossFit Metcon (Time) Teams of 3: 4 Rounds for Time 1) 200m Sled Drag 2) Max Reps Rope Climbs 3) Max Reps KB Swings (53/35)Sled drag is the rabbit, rotate upon return. Sled should be light enough to run...