Sat 090121
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body Weight
Thur 070121
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Front Squat (1-1-1-1-1)CF: Deadlift (3-2-2-1-1-1)Xtra: Metcon (Time)5 Rounds 8 DB Snatch 32.5kg 20m Prowler
Wed 060121
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five Rounds 5 Muscle Ups 10 Deadlifts 84/61kg 15 Sit ups. Rx+ 102/71kg Age GP DL70/53kg Age GP Rx + DL84/61kgOLY: Clean and Jerk (1-1-1-1-1)
Sat 020121
CrossFit Effects - CrossFitPart: Murph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here
Fri 010121
CrossFit Effects - CrossFitHome: 5000m Run (Time)
Thur 311220
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1-1)CF: Snatch Balance (1-1-1-1-1-1)Xtra: Metcon (Time)20 Cal Echo 20 Snatch 135lbs 20 Cal Ski 20 C&J 135lbs 20 Cal Row