Fri 091118
CrossFit Effects - CrossFitCF: Overhead Squat (5-5-5-5)CF: Metcon (Time)Three Rounds 20 Pistol Squats 7 Muscle UpsOLY: Hang Snatch (1-1-1-1-1)
Thur 081118
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)CF: Metcon (Time)15-12-9 Bar Muscle ups Squat Snatch 135lbs
Wed 071118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds Run 400m or 500m Row 15 Power Clean 135lbs 9 Push JerkCF: Clean Pull (3-3-3-3)OLY: Clean and Jerk (3-2-2-1-1-1)
Tue 061118
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 Pull Up Deadlift 100/70kg Cal on MachinesCF: Push Press (3-2-2-1-1-1)Extra: Metcon (Time)15-12-9 DB Thruster 25/17kg HSPU 4"
Mon 051118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 20 KB Swing 32kg 20 GHD Sit Up 40 Air Squat Run 400/Row 500mCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Fri 021118
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 one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click [...]