/WOD

Mon 240918

CrossFit Effects - CrossFitCF: Sots Press (3-2-2-1-1-1)Snatch Grip Overhead Squat PressCF: Metcon (Time)21-15-9 reps Hang Clean & Jerk 135lbs Bar Facing Burpee 200m RunOly: Hang Snatch (1-1-1-1-1)

By | September 24th, 2018|WOD|Comments Off on Mon 240918

Sat 220918

CrossFit Effects - CrossFitPartn: Metcon (Time)600m Run - Each hold end of skipping rope 100 Synco Sit ups 75 Synco KB Swings 24/16kg 50 Synco Box Jumps 25 Synco T2B Run 400m Each hold an End of Skipping Rope

By | September 22nd, 2018|WOD|Comments Off on Sat 220918

Fri 210918

CrossFit Effects - CrossFitCF: Metcon (Time)Five Rounds 10 DB Renegade Rows 20kg 5 DB Squat Clean ThrustersCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1)

By | September 21st, 2018|WOD|Comments Off on Fri 210918

Thu 200918

CrossFit Effects - CrossFitCF: Push Press (1-1-1)CF: Front Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (Time)3 rounds Peg Board 9 DB Squat Clean Thruster 50lbs

By | September 20th, 2018|WOD|Comments Off on Thu 200918

Wed 190918

CrossFit Effects - CrossFitCF: Push Press (3-3-3-3)CF: Metcon (Time)Five Rounds Run 400m 15 OHS 135lbsOLY: Clean and Jerk (1-1-1-1-1)

By | September 19th, 2018|WOD|Comments Off on Wed 190918

Tue 180918

CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Metcon (Time)Three Rounds Run 400m/Row 500m 15 KB Swings 32/24kg 9 Thrusters 135/95lbsExtra: Metcon (Time)Five Rounds 8 DB Snatch 32.5kg 20m Prowler

By | September 18th, 2018|WOD|Comments Off on Tue 180918