Tue 281221
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Metcon (Time)Three Rounds 400m Run 12 HSPU 9 Hang Clean 6 Push Jerk 43/30kg Rx+61/43kg Age GP 38/25kg Rx+53/35kg
Sat 251221
CrossFit Effects - CrossFitCF: 150 Burpees (Time)150 Burpees
Fri 241221
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)5 Muscle ups 10 Hang Clean 5 Front Squats 200m Run 4 Muscle Ups 8 Hang Clean 4 Front Squats 200m Run 3 Muscle Ups 6 Hang Clean 3 Front Squats 200m Run 2 Muscle Ups 4 Hang Clean 2 Front Squats 200m Run 1 Muscle Ups [...]
Thu 231221
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)
Wed 221221
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 [...]
Tue 211221
CrossFit Effects - CrossFitCF: Back Squat (3-3-3-3-3)CF: Krank 2.0 (Weight)EMOM 20min 3 Snatch 43kg 1 OHS @43kg = 172kgXtra: Metcon (Time)10m Hand Walk 10 Snatch 135lbs 10 Bar facing Burpee 20m Hand Walk 20 Snatch 135lbs 20 Bar Facing Burpee