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3105, 2018

Thur 310518

By | May 31st, 2018|WOD|Comments Off on Thur 310518

CrossFit Effects - CrossFitCF: Bench Press (1-1-1-1-1)CF: Back Squat (1-1-1-1-1)CF: Deadlift (1-1-1-1-1)Extra: Metcon (Time)30-20-10 DB Snatch 32.5kg 30" Box Jump

3005, 2018

Wed 300518

By | May 30th, 2018|WOD|Comments Off on Wed 300518

CrossFit Effects - CrossFitCF: Front Squat (3-3-3)Achieve 3 sets of 3 at 80 - 85% of 1RMCF: Metcon (AMRAP - Rounds and Reps)EMOM 20 min 9 Thrusters 95/65lbs 3 Bar facing burpeesOly: Hang Clean (3-2-2-1-1-1)

2905, 2018

Tues 290518

By | May 29th, 2018|WOD|Comments Off on Tues 290518

CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5)Achieve 3 sets at 75 - 80% of 1RMCF: Metcon (Time)Three rounds 50 Push ups 25 Deadlift 110/75kg 50 Box JumpExtra: Metcon (Time)21-15-9 DB Clean & Jerk 50/35lbs DB [...]

2805, 2018

Mon 280518

By | May 28th, 2018|WOD|Comments Off on Mon 280518

CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsOLY: Snatch (1-1-1-1-1)CF: Overhead Squat (3-3-3)Achieve a 3 rep max

2605, 2018

Sat 260518

By | May 26th, 2018|WOD|Comments Off on Sat 260518

CrossFit Effects - CrossFitPart: Metcon (Time)Synco Three rounds 9 Clean & Jerk 135/95lbs 15 KB Swings 24/16kg 21 Sit ups Row 250 each

2505, 2018

Fri 250518

By | May 25th, 2018|WOD|Comments Off on Fri 250518

CrossFit Effects - CrossFitCF: Sots Press (5-3-3-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)3 Rounds 100 Double Unders 25 Push ups 25 Pull ups 25 Toes 2 BarsOLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-3-3)

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