/WOD

Fri 220618

CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3)At 80-85% 0f 1RMCF: Metcon (Time)3-6-9-12-15-18-21 Thruster 95lbs Pull upOLY: Snatch (3-2-2-1-1-1)

By | June 22nd, 2018|WOD|Comments Off on Fri 220618

Thur 210618

CrossFit Effects - CrossFitCF: Bench Press (1-1-1)CF: Back Squat (1-1-1)CF: Deadlift (1-1-1)Extra: Metcon (AMRAP - Rounds and Reps)AMRAP 12minutes 3 Burpee Bar Muscle Up 10 Alt DB Snatch 32.5/20kg

By | June 21st, 2018|WOD|Comments Off on Thur 210618

Wed 200618

CrossFit Effects - CrossFitCF: Front Squat (3-3-3)80-85% of 1RMCF: Metcon (Time)50-40-30-20-10 Push ups Sit ups Squats Double UndersOLY: Clean and Jerk (1-1-1-1-1)

By | June 20th, 2018|WOD|Comments Off on Wed 200618

Tues 190618

CrossFit Effects - CrossFitCF: Push Press (3-3-3)At 80-85% of 1RMCF: Metcon (Time)Three Rounds 9 Deadlift 125/90kg 21 Wall Ball (Rx+200m Run every Break)Extra: Metcon (Time)Three Rounds 30m Prowler 80/60kg 5 Bar Muscle Ups 15 Snatch 95/65lbs

By | June 19th, 2018|WOD|Comments Off on Tues 190618

Mon 180618

CrossFit Effects - CrossFitCF: Bench Press (3-3-3)At 80-85%CF: Metcon (AMRAP - Rounds and Reps)AMRAP 15min 9 DB Burpee Thruster 20/10kg 12 C2B Pull ups 15 GHD SitupsOLY: Hang Snatch (1-1-1-1-1)

By | June 18th, 2018|WOD|Comments Off on Mon 180618

Sat 160618

CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 50-40-30-20-10 Wall Ball Push ups Burpee Box Jump 24/20" Pistol Squats Buy out Row 1000m

By | June 16th, 2018|WOD|Comments Off on Sat 160618