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3103, 2018

Sat 310318

By | March 31st, 2018|WOD|Comments Off on Sat 310318

CrossFit Effects - CrossFitPART: Metcon (Time)Partner WOD Three Rounds Run 200m Synco 25 Squats 20 Sit ups 15 Push ups 10 Pull ups 5 Burpees Rest 3 minutesPart: Metcon (Time)Partner Wod 30-20-10 C&J 135lbs 15-10-5reps [...]

3003, 2018

Fri 300318

By | March 30th, 2018|WOD|Comments Off on Fri 300318

CrossFit Effects - CrossFitCF: Metcon (Time)20 DB Hang Clean & Press 20kg(singleDB) Run 200m 20 Alt DB Snatch Run 200m 10 DB Thruster (L) 10 DB Thruster (R) Run 200m Rest 3 minutesCF: Overhead Squat [...]

2903, 2018

Thur 290318

By | March 29th, 2018|WOD|Comments Off on Thur 290318

CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Power Clean (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)extra: Metcon (AMRAP - Reps)Three Rounds 20 Cal Row Rest 1 min 18 Cal Ski Erg Rest 1 min

2803, 2018

Wed 280318

By | March 28th, 2018|WOD|Comments Off on Wed 280318

CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 15 GHD Sit Ups 9 Squat Snatch 95lbs (Rx+135lbs) 1 Rope ClimbCF: Front Squat (3-2-2-1-1-1)Achieve a 1 Rep MaxExtra: Metcon (AMRAP - Rounds and Reps)12 Minutes AMRAP 15 [...]

2703, 2018

Tues 270318

By | March 27th, 2018|WOD|Comments Off on Tues 270318

CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 Deadlift 225lbs Bench Press 155lbs 50 Double Unders Rest 3 minutesCF: Push Press (3-3-3-3-3)Working to a 3 rep max effortCF: Metcon (Time)21-18-15-12-9-6-3reps T2B Bar Facing BurpeeExtra: Metcon (Time)3 Legless [...]

2603, 2018

Mon 260318

By | March 26th, 2018|WOD|Comments Off on Mon 260318

CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 HSPU C2B Pull ups Rest 2 minutesCF: Hang Snatch (3-2-2-1-1-1)CF: Metcon (Time)21-15-9reps x2 Box Jumps 24" Thrusters 95lbsOLY: Snatch Balance (1-1-1-1-1)

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