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1506, 2018

Fri 150618

By | June 15th, 2018|WOD|Comments Off on Fri 150618

CrossFit Effects - CrossFitCF: Snatch Balance (1-1-1-1-1)CF: Metcon (Time)Three Rounds 15 HSPU 20 T2B 50 Box JumpOLY: Snatch (1-1-1-1-1)

1306, 2018

Wed 130618

By | June 13th, 2018|WOD|Comments Off on Wed 130618

CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Run 600m 12-9-6-3reps Muscle ups (Run 200m every break) Clean & Jerk 135lbs Run 600 Scaled MU no Run Scaled C2B & DipOLY: Hang Clean (3-2-2-1-1-1)OLY: Push [...]

1206, 2018

Tue 120618

By | June 12th, 2018|WOD|Comments Off on Tue 120618

CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)EMOM 20min 5 Snatch 95lbs 3 Bar facing burpeesPause Back SquatSquat t crest of the hip below the knee, hold depth for approx 3 sec then [...]

1106, 2018

Mon 110618

By | June 11th, 2018|WOD|Comments Off on Mon 110618

CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)20 Pull ups 20 T2B 20 Burpees 20 Push ups 20 Box Jump 20 Alt Pistol Squats 20 Hip Ext 20 Cal RowOLY: Snatch (1-1-1-1-1)

906, 2018

Sat 090618

By | June 9th, 2018|WOD|Comments Off on Sat 090618

CrossFit Effects - CrossFitPart: Metcon (Time)800m Run(200m Swap) or 1000m Row(250m Swap) 100 Pull ups 100 Double Unders 100 Thruster 95lbs 800m Run(200m Swap) or 1000m Row(250m Swap) 100 Deadlift 225lbs

806, 2018

Fri 080618

By | June 8th, 2018|WOD|Comments Off on Fri 080618

CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsCF: Snatch Balance (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 30 Wallball 30 Push ups 30 GHD Sit upsOLY: Snatch (1-1-1-1-1)

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