Thur 270122
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1-1)CF: Front Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)
Wed 260122
CrossFit Effects - CrossFitCF: Wood (Time)5 Rounds for time of: 400m Run 10 Burpee Box Jumps, 24" 10 Sumo-Deadlift High-Pull. 95# 10 Thrusters, 95# Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click here
Tues 250122
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)3 Sets of 3 at 85% of 1RMCF: Metcon (Time)9-7-5-3-1 Muscle Ups 50-40-30-20-10 Sit Ups SquatsRX+ Ring Muscle Ups
Sat 220122
CrossFit Effects - CrossFitPart: Metcon (Time)Synco 10 Rounds 5 Pull ups 5 Thrusters 43/30kg 5 Bar Facing BurpeesAge GP 38/25kg RX + C2B Pull ups 53/38kg
Fri 210122
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Five Rounds 5 Muscle Ups 20 Alt DB Clean & Split Jerk 22.5/15kg 200m RunRX+ Ring Muscle UpsXtra: Snatch (3-2-2-1-1-1)
Thur 200122
CrossFit Effects - CrossFitCF: Shoulder Press (3-2-2-1-1-1)CF: Front Squat (3-3-3-3-3)CF: Deadlift (3-2-2-1-1-1)