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604, 2018

Mon 230418

By | April 6th, 2018|WOD|Comments Off on Mon 230418

CrossFit Effects - CrossFitCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and [...]

604, 2018

Tue 240418

By | April 6th, 2018|WOD|Comments Off on Tue 240418

CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 400m Run / 500m Row 15 Snatch 95lbs (Rx+ 135) 2 Rope ClimbesExtra: Metcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 DB Squat Clean Thrusters 50/35lbs 15 [...]

604, 2018

Wed 250418

By | April 6th, 2018|WOD|Comments Off on Wed 250418

CrossFit Effects - CrossFitCF: Baird (AMRAP - Reps)13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins [...]

504, 2018

Thurs 050418

By | April 5th, 2018|WOD|Comments Off on Thurs 050418

CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Extra: Metcon (Time)Five Rounds 9 DB Clean & Press32.5(Pair) 1Rope Climb (Legless)

304, 2018

Tues 030418

By | April 3rd, 2018|WOD|Comments Off on Tues 030418

CrossFit Effects - CrossFitCF: Metcon (Time)50-40-30-20-10reps Double Unders Box Jump 24" Sit upsCF: Push Press (3-2-2-1-1-1)Achieve 1 Rep MaxExtra: Metcon (Time)15-12-9reps Squat Clean Thruster 95lbs HSPU

204, 2018

Mon 020418

By | April 2nd, 2018|WOD|Comments Off on Mon 020418

CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds Run 200m 15 Power Clean 50/35kg 10 KB Swings 32kgs 5 Burpees Rest 3 MinutesCF: Behind The Neck Jerk (3-2-2-1-1-1)CF: Metcon (Time)5 Rounds 10 T2B 15 Push ups [...]

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