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401, 2018

Thur 040118

By | January 4th, 2018|WOD|Comments Off on Thur 040118

CrossFit Effects - CrossFitCF: Power Snatch (1-1-1)CF: Bench Press (5-5-5)CF: Back Squat (5-5-5)Extra: Metcon (Time)Three Rounds 9 Deadlift 135lbs 6 Power Clean 3 Push Jerk 1 Prowler Push 15m @ 120kg Rest 3min

301, 2018

Wed 030118

By | January 3rd, 2018|WOD|Comments Off on Wed 030118

CrossFit Effects - CrossFitOly: Clean and Jerk (3-2-2-1-1-1)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#CF: Clean Pull (3-2-2-1-1-1)

201, 2018

Tue 020118

By | January 2nd, 2018|WOD|Comments Off on Tue 020118

CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)CF: Metcon (Time)5 rounds of: 9 Front squats, 135lbs 12 Toes 2 Bar Run 200mExtra: Metcon (Time)Three Rounds 3 Rope Climb 5 Snatch 135lbs 15m Prowler Rest 3 minutes

101, 2018

Mon 010118

By | January 1st, 2018|WOD|Comments Off on Mon 010118

CrossFit Effects - CrossFitCF: 5000m Run (Time)

3012, 2017

Sat 301217

By | December 30th, 2017|WOD|Comments Off on Sat 301217

CrossFit Effects - CrossFitPart: Metcon (Time)4 rounds 50 Box jump, 50 Push-ups 50 Kettlebell swing, 50 Wallball

2912, 2017

Fri 291217

By | December 29th, 2017|WOD|Comments Off on Fri 291217

CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Shoulder Press (3-3-3)

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