Wed 190918
CrossFit Effects - CrossFitCF: Push Press (3-3-3-3)CF: Metcon (Time)Five Rounds Run 400m 15 OHS 135lbsOLY: Clean and Jerk (1-1-1-1-1)
Tue 180918
CrossFit Effects - CrossFitCF: Push Jerk (1-1-1-1)CF: Metcon (Time)Three Rounds Run 400m/Row 500m 15 KB Swings 32/24kg 9 Thrusters 135/95lbsExtra: Metcon (Time)Five Rounds 8 DB Snatch 32.5kg 20m Prowler
Mon 170918
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1)CF: Metcon (Time)Run 200m 21 Handstand Push up 21 Toes to Bar 21 Pistol Squats Run 200m 15 Handstand Push ups 15 Toes to Bar 15 Pistol Squats Run 200m 9 HSPU 9 Toes to Bar 9 Pistol Squats Run 200mOLY: Snatch Balance (1-1-1-1-1)
Sat 150918
CrossFit Effects - CrossFitPartn: Metcon (Time)50 Cal - Deadlift Hold 225lbs 50 Push up Synco 50 C2B 50 Synco Squats 50 Cal - Deadlift Hold 225lbs 50 Deadlift 225lbs - Hang 50 GHD Sit ups - Plank 50 Pull ups - Hang
Fri 140918
CrossFit Effects - CrossFitOLY: Snatch Pull (3-3-3-3-3)CF: Metcon (Time)Three Rounds 7 Muscle ups 15 Clean & Jerk 135lbsOLY: Snatch (1-1-1-1-1)
Kids Wednesday 190918
Term 3 Week 9 4 min AMRAP x 4 rounds 15 KB Swings 9 Thrusters 50 skips Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]