Mon 051118
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 20 KB Swing 32kg 20 GHD Sit Up 40 Air Squat Run 400/Row 500mCF: Snatch Balance (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Fri 021118
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 011118
CrossFit Effects - CrossFitCF: Bench Press (3-3-3)CF: Front Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)Three Rounds 1 Peg Board 9 Thrusters 25kg DBs 5m Walking Lunge with DBs
Wed 311018
CrossFit Effects - CrossFitCF: Metcon (Time)Three Rounds 20 DB Snatch 20kg 15 HSPU 3 Rope ClimbCF: Push Jerk (1-1-1-1-1)OLY: Hang Clean (1-1-1-1-1)
Tues 301018
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 7 Hang Power Clean & Jerk 135lbs 15 Pull ups 30 Double UnderExtra: Metcon (Time)10 DB Snatch 45kg 3 Legless Rope Climb 15m Handstand Walk
Mon 291018
CrossFit Effects - CrossFitCF: Metcon (Time)30-20-10reps Box Jump Deadlift 225lbs Bar Facing BurpeeCF: Back Squat (3-3-3)3 Set at 80-85% of 1RMOLY: Snatch (1-1-1-1-1)