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2812, 2017

Thur 281217

By | December 28th, 2017|WOD|Comments Off on Thur 281217

CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Front Squat (5-5-5)CF: Deadlift (5-5-5)Extra: Metcon (Time)Three Rounds 10 Alt DB Snatch 32.5 7 Muscle ups

2612, 2017

Tues 261217

By | December 26th, 2017|WOD|Comments Off on Tues 261217

CrossFit Effects - CrossFitCF: Metcon (Time)Seven Rounds 10 HSPU 10 Clean 185lbs 7am Class Open Gym to 10amCF: Bench Press (3-2-2-1-1-1)Extra: Metcon (Time)1 Peg Board 9 Snatch 135lbs 1 Peg Board 7 Snatch 155lbs 1 [...]

2512, 2017

Mon 251217

By | December 25th, 2017|WOD|Comments Off on Mon 251217

CrossFit Effects - CrossFitCF: 150 Burpees (Time)150 Burpees

2312, 2017

Sat 231217

By | December 23rd, 2017|WOD|Comments Off on Sat 231217

CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell [...]

2212, 2017

Fri 221217

By | December 22nd, 2017|WOD|Comments Off on Fri 221217

CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 HSPU Back Squat BWCF: Overhead Squat (3-3-3-3)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)

2112, 2017

Thurs 211217

By | December 21st, 2017|WOD|Comments Off on Thurs 211217

CrossFit Effects - CrossFitCF,CF: The CrossFit Total (Total Weight),Extra: Metcon (Time)9-7-5reps Muscle ups Snatch 155lbs

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