4/28/17

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds) 8 minute alternating EMOM of: 12 box jumps overs (24/20) 12 push ups Metcon (AMRAP – Rounds) Death by thrusters (115/85) Time cap: 15...

4/27/2017

Shackle Island CrossFit – Open Gym Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRest 5 mins then start rowing Metcon (Time) 3k Row for...

4/26/2017

Shackle Island CrossFit – CrossFit Squat snatches 65%-4 70%-4 75%-3 80%-2 85%-2 Metcon (AMRAP – Rounds and Reps) 8 min ascending ladder 3 hang squat snatches (135/95) 3 TTB 3 hang squat snatches 6 TTB 3 hang squat snatches 9 TTBYou will do 3 hang squat...

4/25/2017

Shackle Island CrossFit – CrossFit Strict pull-ups 5 sets of 5 strict pull-ups Metcon (AMRAP – Rounds and Reps) 12 min AMRAP of: 20 Wall balls (20/14) 200 m run 35...

4/24/2017

Shackle Island CrossFit – CrossFit Front Squats 50%- 5 60%- 5 65%- 5 70%- 5 65%- 5 score 70% DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was...