Tue 210420
CrossFit Effects - CrossFitCF: Metcon (Time)30-20-10reps Run 400m Alt DB Squat Clean Thruster Chest to Bar Pull upHome: GZ 5.2 (Time)20 min AMRAP 10 Alt Pistol Squat 15 Push Ups 20 AbMat Sit Ups
Mon 200420
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)Home: GZ 5.1 (Time)50-40-30-20-10reps Push Up Burpee Squat Double UnderCF: Metcon (Time)Five Rounds 15 Toe 2 Bar 20 DB Snatch
Sat 180420
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 hereHome: GZ 4.6 (Time)GZ 4.6 AMRAP in 20min Run 200m / [...]
Fri 170420
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsHome: GZ 4.5 (Time)20,18,16,14,12,10,8,6,4,2reps Renegade Rows Burpee Double UnderOLY: Hang Snatch (1-1-1-1-1)
Wed 150420
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1-1)CF: Metcon (Time)Five Rounds 30 Double Under 9 Clean 9 Push PressHome: GZ 4.3 (Time)Run 400m 21 KB/DB Swing 12 Pull ups / Burpee
Tue 140420
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Amanda (Time)3 Rounds for time of 9-7-5 reps of: Ring Muscle-ups Snatch, 135#/95#Home: GZ 4.2 (Time)5 Rounds 9 Deadlift 7 Clean & Jerk 5 Back Squat Run 200m