Kids Monday 261118
Term 4 Week 7 15-12-9 Power Cleans Push Jerk Pullups 100m Run Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Wed 211118
CrossFit Effects - CrossFitCF: Metcon (Time)9-7-5-3-1 Muscle Up Single KB 32kg Squat Clean Thruster Pistol Squat (Each Leg)CF: Bent Over Row (5-5-5-5-5)Oly: Hang Clean (1-1-1-1-1)
Tues 201118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 21 Snatch 95lbs 15 HSPU 21 GHD Sit Up Run 400m/Row 500mCF: Shoulder Press (3-3-3-3-3)Extra: Metcon (Time)21 HSPU 3 Legless rope Climb 42 Pistol Squats 15 HSPU 2 Legless Rope Climb 30 Pistol Squats 9 HSPU 1 Legless Rope Climb 18 Pistol Squats
Mon 191118
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Overhead Squat (3-3-3-3-3)OLY: Hang Snatch (1-1-1-1-1)
Sat 171118
CrossFit Effects - CrossFitPart: Metcon (Time)Three rounds Run 400m(200each) 50 Push Press 95lbs 50 SDLHP 50 Burpees
Fri 161118
CrossFit Effects - CrossFitCF: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 30 Box Jump 24/20" 15 Thruster 95lbs 12 T2BOLY: Snatch (1-1-1-1-1)