Mon 030918
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3)CF: Metcon (Time)Ten Rounds 10 Burpee Box Jump Over 24" 5 HSPU (RX+ 6") 1 Rope ClimbOLY: Snatch (1-1-1-1-1)
Sat 010918
CrossFit Effects - CrossFitPart: Metcon (Time)30 Pull ups 50 Push ups 80 Squats 30 Cal 50 GHD Sit ups 80 Double Under 30 HSPU 50 Pistol Squats 80 Ab matt Sit ups
Kids Wednesday 150818
Term 3 Week 4 5 Rounds 250m Row 100m Run 10 Burpees 10 Push-press Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Fri 310818
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Bent Over Row (5-5-5-5-5)OLY: Snatch (1-1-1-1-1)
Thur 300818
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Extra: Metcon (Time)50-40-30 Wall Ball Box Jump GHD Sit up
Wed 290818
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20 min AMRAP 30 Double Under 5 Clean & Jerk 155/105lbsCF: Bench Press (3-3-3)3 Sets of 3 @85-90% of 1 RMOLY: Clean and Jerk (1-1-1-1)OLY: Clean Pull (3-3-3-3-3)