Kids Monday 221018
Term 4 Week 2 EMOM x 5 rounds 10 Toes to Bar 10 Burpees 10 Clean and Jerks Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Mon 221018
CrossFit Effects - CrossFitCF: Metcon (Time)100 Double unders 21 HSPU 21 Pull ups 21 Pistol Squats 75 Double Unders 15 HSPU 15 Pull ups 15 Pistol Squats 50 Double Unders 9 HSPU 9 Pull ups 9 Pistol Squats 25 Double UndersCF: Bench Press (3-3-3)3 Sets at 80-85% of 1RMOLY: Snatch (1-1-1-1)
Sat 201018
CrossFit Effects - CrossFitEV1: Clean Total (Total Weight)Clean (1 Rep Max)Clean (1 Rep Max)Clean (1 Rep Max)EV2: Metcon (Time)12 Min Cap 60-45-30 rep Pull up Thruster 95lbsEV3: Metcon (Time)Three Rounds 30 Handstand Push up 30 Deadlift 225/155lbs 30 GHD Sit upEV4 : Metcon (Time)500m 30 Toe to Bar 20 Burpee Box Jump Over 24/20"EV5: Metcon [...]
Thur 181018
CrossFit Effects - CrossFitCF: Bench Press (3-3-3-3-3)3 Rep MaxCF: Back Squat (3-3-3)3 Rep MaxCF: Deadlift (3-3-3)Achieve a 3 rep max effortExtra: Metcon (Time)3 Rounds 1 Peg Board 21 T2B 10m Front Rack Lunge 115lbs
Wed 171018
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1-1)CF: Metcon (Time)Five Rounds Run 200m 15 Power Snatch 95lbs 9 OHSOLY: Clean and Jerk (1-1-1-1-1-1)
Tues 161018
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)AMRAP 20min 6 Squat Clean 135lbs 6 Push Press 12 T2BExtra: Metcon (Time)9-7-5 6"Deficit HSPU Bar Muscle UpsCF: Bent Over Row (5-5-5)