6/28/2017

Shackle Island CrossFit – CrossFit Sled pulls (Weight) Sled pulls!! 5 round of heavy sled pullsSeated Metcon (AMRAP – Rounds) 24 Min Alternating EMOM 8 Deadlifts (185/135) 200 m Run 10 Pull-upsMinute 1: DL, Minute 2: run, Minute 3: pull ups Scale...

6/27/2017

Shackle Island CrossFit – CrossFit Squat Snatch (1-1-1-1-1) 15 minutes to find a heavy rep Metcon (Time) 3 rounds for time of: 50 sit-ups 15 HSPU’s 50...

6/23/2017

Shackle Island CrossFit – CrossFit 1 clean + 2 front squats + 1 push jerk 5 Rounds for max load15 mins to find max Metcon (Time) 4 Rounds of: 15 KB Swings (1.5/1) 10 KB Step-ups (1.5/1) (24/20) 10 Goblet Squats (1.5/1) 10 Alternating KB Snatches (1.5/1)RX+ = 6...

6/22/2017

Shackle Island CrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Death by Sprints 50′ Sprints1 sprint the first min, 2 sprints the second min.. etc. 50′ is one rep. When you fail, rest for a minute and start again! Metcon (AMRAP – Rounds...

6/21/2017

Shackle Island CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) 10 min EMOM of: 3 Deadlifts @ 75% Jump rope (singles!!)Do three Deadlifts and complete the minute with single unders. Score = rounds completed + singles performed Metcon (AMRAP –...