Mon 151018
CrossFit Effects - CrossFitCF: Metcon (Time)21-18-15-12-9-6-3 reps Deadlift 225lbs Pull upsCF: Behind The Neck Jerk (1-1-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 131018
CrossFit Effects - CrossFitPart: Metcon (Time)20 Wall Ball 20 Pull ups 20 Push ups 20 Squat Snatch 95lbs 30 Wall Ball 30 Pull ups 30 Push ups 30 Squat Snatch 95lbs 40 Wall Ball 40 Pull ups 40 Push ups 40 Squat Snatch 95lbs
Kids Wednesday 171018
Term 4 Week 10 5 rounds 200m Run 15 Overhead Squats Skill: Toes to Bar Ring Holds Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Monday 151018
Term 4 Week 10 Cindy 5min AMRAP x 4 5 Pull-ups 10 Push-ups 15 Squats Skill: Wall Ball Toes through rings Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Fri 121018
CrossFit Effects - CrossFitCF: Metcon (Time)9-7-5-3-1 Muscle ups Hang Power Clean 155/115lbs Push JerkCF: Snatch Pull (3-3-3-3-3)OLY: Snatch (1-1-1-1-1)
Thur 111018
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3-3-3)CF: Back Squat (1-1-1-1-1)CF: Deadlift (5-5-5-5-5)Extra: Metcon (AMRAP - Rounds and Reps)12 Min AMRAP 12 KB Snatch 24kg 8 T2B 4 Bar Muscle up