1/31/2017

Shackle Island CrossFit – CrossFit Back Squats (3-3-3-3-3) 5 sets of 3 reps @ 70% CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar...

1/25/2017

Shackle Island CrossFit – CrossFit Power Snatch (1-1-1-1-1) 15 minutes to find a heavy 1 rep Metcon (AMRAP – Rounds and Reps) 14 min AMRAP of: 7 muscle ups 50 Wallballs (20/14) 100 DU’sScale for muscle ups will be 3 pull-ups + 3 ring...

1/24/2017

Shackle Island CrossFit – CrossFit 5 by 500 m row (Time) 5- 500 m row 1 min rest in betweenEvery 500 m row should be max effort. Metcon (AMRAP – Rounds and Reps) 7 min AMRAP of: 7 Toes to bar 7 push...

1/23/2017

Shackle Island CrossFit – CrossFit Back squats (5-5-5) 3 sets of 5 reps @ 80% max Metcon (Time) 21-15-9 Power cleans (135/95) KBS (1.5/1.0)RX+ PC (185/135) KBS...

1/19/2017

Shackle Island CrossFit – CrossFit Plank Pull (3 Rounds for distance) Max Effort Plank Pull (10/5) for Distance.Do three rounds and count the longest as your score. Metcon (AMRAP – Rounds) 10 min EMOM: 5 push presses (95/65) 5 TTB Cash out 30...