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612, 2017

Wed 061217

By | December 6th, 2017|WOD|Comments Off on Wed 061217

CrossFit Effects - CrossFitCF: Metcon (Time)50 Box jump, 50 Push-ups, 50 Sit-ups, Row 500 meters 50 Pull-ups, 50 Back extension 50 Dips, 500m RowCF: Front Squat (3-3-3-3-3)OLY: Squat Clean and Jerk (1-1-1-1-1-1)

512, 2017

Tue 051217

By | December 5th, 2017|WOD|Comments Off on Tue 051217

CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 15 Squats 12 Push-ups 9 Pull-upsExtra: Metcon (Time)1 Legless Rope Climb 20 Pistol Squats 16kg 1 Legless Rope Climb 18 [...]

412, 2017

Mon 041217

By | December 4th, 2017|WOD|Comments Off on Mon 041217

CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 rep Lunge steps 95lbs Thruster 95lbs Pull-ups Knees to elbowsOLY: Overhead Squat (3-3-3-3-3)OLY: Snatch Pull (3-3-3-3-3)

212, 2017

Sat 021217

By | December 2nd, 2017|WOD|Comments Off on Sat 021217

CrossFit Effects - CrossFitPart: Metcon (Time)21-18-15-12-9-6-3reps Run 200 meters Bar Facing Burpees Snatch 95lbs

112, 2017

Fri 011217

By | December 1st, 2017|WOD|Comments Off on Fri 011217

CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsOLY: Hang Snatch (1-1-1-1-1)

3011, 2017

Thurs 301117

By | November 30th, 2017|WOD|Comments Off on Thurs 301117

CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)10-8-6-4-2reps Burpee Box Jump 30" 20m Prowler 100kg

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