Tues 280420
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 Power Clean 95lbs Bar Facing BurpeeHome: GZ 6.2 (AMRAP - Rounds and Reps)20min AMRAP Run 100m 5 Burpees
Mon 270420
CrossFit Effects - CrossFitCF: Metcon (Time)9-6-3reps Muscle Up Thruster 135lbsHOME: GZ 6.1 (Time)3 Rounds 15 Left Arm DB Push Press 30 Steps OH Lunge Weight Plate 15 Right Arm DB Push Press
Sat 250420
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 hereHOME: GZ 5.6 (Time)GZ 5.6 5 [...]
Fri 240420
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsHome: GZ 5.5 (AMRAP - Rounds and Reps)20 Min EMOM 5 Burpee 5 Squats
Thur 230420
CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)CF: Paused Front Squat (5-5-5-5-5)CF: Deadlift (5-5-5-5-5)Home: GZ 5.4 (Time)10 rounds 5 Push ups 10 Sit ups 15 Squats
Wed 220420
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five Rounds 12 Hang Clean 9 Push Press 30 Double UndersHome: GZ 5.3 (Time)3 Rounds 10 Renegade Row 15 V Sits 50 Double Unders