Wed 230920
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Metcon (Time)Four Rounds 25 Wall Ball 15 T2B Run 400mOLY: Clean and Jerk (1-1-1-1-1)OLY: Clean Pull (3-3-3-3-3)
Tues 220920
CrossFit Effects - CrossFitCF: Bench Press (5-5-5-5-5)CF: Metcon (Time)21-15-9reps GHD Sit Ups Deadlift 84/61kg 5xDouble Unders Age Group 71/53kg Age Group Rx+ 84/61 RX+102/71 ,21-15-9reps,Xtra: Metcon (Time)9 Muscle Ups Row 20cal 7 Muscle Ups Row 20cal 5 Muscle Ups Row 20cal (Every Break 10cal Echo)
Mon 210920
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)15 Muscle Ups 5 Snatch Run 200m 10 Muscle ups 10 Snatch Run 200m 5 Muscle Ups 15 Snatch Run 200m Rx 43/30kg Rx+ 61/43kg Age Groups Rx 38/25kg Age Groups Rx+ 53/35kgOLY: Snatch (1-1-1-1-1)OLY: Snatch Balance (1-1-1-1-1)
Sat 190920
CrossFit Effects - CrossFitPart: Metcon (Time)Run 1200m 50-40-30reps KB Swings 24/16kg Clean 43/30kg Run 1200m Age Group 38/25kg 20/12kg Age Group Rx+ 53/35 24/16kg RX+61/43 32/24kg
Fri 180920
CrossFit Effects - CrossFitCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click [...]
Thur 170920
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Overhead Squat (3-2-2-1-1-1)CF: Deadlift (3-3-3-3-3)Xtra: Metcon (Time)AMRAP 10 min 3 Bar Muscle Up 5 Toes 2 Bar 7 Thruster 43/30kg