3/31/2017

Shackle Island CrossFit – CrossFit 1 Squat Clean + 3 Front Squats 1 Squat Clean + 3 Front Squats15 minutes to go as heavy as you can Metcon (AMRAP – Rounds and Reps) 16 min AMRAP of: 500 m row 20 grasshoppers 20 pistolsRowing counts as 5...

3/30/2017

Shackle Island CrossFit – CrossFit Squat snatches (3-3-3-3-3-3-3-3) 50%-3 55%-3 60%-3 65%-3 70%-3 75%-3 80%-3 85%-3 Metcon (Time) 21-15-9 Russian KBS (53/35) Push presses...

3/29/2017

Shackle Island CrossFit – CrossFit Deadlifts (10-10-10) 3 sets of 10 reps @ 60%-70%-60%Score is your 70% Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 200 m run 12 Box jumps (24/20) 6 hand release push-ups run counts as 2...

3/28/2017

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds) 5 min EMOM of: 2 rope climbsRX+ Legless Metcon (Time) 4 rounds for time of: 10 pull-ups 30 sit-ups 10 burpees 10 TTB 10 Air squats 10 HSPU’s 10 plate ground to OH...

3/27/2017

Shackle Island CrossFit – CrossFit Split jerk 50%-3 60%-3 65%-3 70%-3 75%-3 Metcon (Time) 3 rounds of : 1,000 m row with 3 minute rest in...