2/23/2017

Shackle Island CrossFit – CrossFit Front squats (5-5-5-5-5) 5 sets of 5 reps @ 50% Metcon (AMRAP – Rounds and Reps) 10 min AMRAP of: 10 Russian KBS (70/53) 50 ft bear crawl 15 AB-mat sit...

2/22/2017

Shackle Island CrossFit – CrossFit Death by chest to bar pull-ups (AMRAP – Rounds and Reps) Do one CTB the first minute, two the second minute, and so on until you can’t complete the reps called for in that minute.Chest HAS to touch the bar or it...

2/21/2017

Shackle Island CrossFit – CrossFit Power Clean (1-1-1-1-1) You have 20 minutes to work up to a heavy rep. Start with your 50% and increase the weight if you have good form. Metcon (Time) 5 rounds for time of: 7 Deadlifts (275/185) 14 pistols (alternating legs) 7...

2/20/2017

Shackle Island CrossFit – CrossFit Back squats (5-5-5-5-5) 5 sets of 5 @ 50% CrossFit Games Open 13.1 (AMRAP – Rounds and Reps) 17-Minute AMRAP of: 40 Burpees to a 6″ target 30 Snatches, 75# / 45# 30 Burpees to a 6″ target 30 Snatches, 135# /...

2/17/2017

Shackle Island CrossFit – CrossFit Front Squats (5-5-5-5-5) 5 sets of 5 reps @ 75% Metcon (Time) For time: 100 ft OH plate walking lunges (45/25) 18 pull-ups 100 ft OH plate walking lunges 15 pull-ups 100 ft OH plate walking lunges 12 pull-ups 100 ft OH plate...