Tue 100718
CrossFit Effects - CrossFitCF: Linda (Time)10-9-8-7-6-5-4-3-2-1: Deadlift ,1.5 Body Weight Bench Press, Body Weight Clean, 3/4 Body WeightCF: Push Press (3-2-2-1-1-1)Extra: Metcon (Time)3 rounds 1 Peg Board 10m Handstand walk
Mon 090718
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 Pull ups Box Jumps Sit upOly: Snatch Pull (3-3-3)
Sat 070718
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD 200 Double unders 50-40-30-20-10 Deadlift 225lbs Clean & Jerk 135lbs Pull up Then 200 Double Unders
Fri 060718
CrossFit Effects - CrossFitCF: Nate (AMRAP - Rounds and Reps)20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereCF: Snatch Balance (1-1-1-1-1)Oly: Snatch (1-1-1-1-1)
Thur 050718
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)Hit a 3 rep maxCF: Squat Clean (1-1-1)Hit a 1 Rep MaxCF: Deadlift (3-3-3)Hit a 3 rep maxExtra: Metcon (Time)5 Rounds 3 Muscle ups 9 Toes through rings 12 Deadlifts 125kg
Wed 040718
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)3-5-7-9-12-15 Bar Muscle up Alt DB Snatch 32.5/20kg 10 Alt Pistol SquatsCF: Front Squat (3-2-2-1-1-1)OLY: Hang Clean (3-2-2-1-1-1)OLY: Push Jerk (1-1-1)