Tue 010518
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Reps)AMRAP 20 min 3,6,9,12,15,18,21 reps T2B Power Cleans 135lbs Bar Facing BurpeeCF: Deadlift (3-3-3-3)Achieve a 3 rep maxXtra: Metcon (Time)3 Rounds 10m Handstand Walk 30m Prowler 100kg
Mon 300418
CrossFit Effects - CrossFitCF: Bench Press (5-3-3-1-1-1)CF: Metcon (Time)5 Rounds 50 Double Unders 21 Pull ups 15 GHD Sit ups Rest 2 MinExtra: Metcon (Time)3 rounds 20m Walking Lunge 20 Alt Pistol Squats 20 Push upsOLY: Snatch (1-1-1-1-1-1)
Sat 280418
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 60-50-40-30-20-10reps Pistol Squats SDLHP 53/35kg Push Press
Fri 270418
CrossFit Effects - CrossFitCF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsOLY: Snatch Balance (3-2-2-1-1-1)OLY: Hang Snatch (3-2-2-1-1-1)
Thur 260418
CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)Achieve a 3 Rep MaxCF: Front Squat (3-3-3)At 80-85% 3 set of 3CF: Deadlift (3-3-3)At 80-85% 3 Set of 3Extra: Metcon (Time)1 Peg Board 15m Handstand walk 1 Peg Board 10m Handstand walk 1 Peg Board 5m Handstand walk
Fri 200418
CrossFit Effects - CrossFitCF: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereCF: Overhead Squat (3-3-3-3-3)Achieve 85-90% of 1rm for 3repsOLY: Snatch (1-1-1-1-1)