Sat 021021
CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 100 Double Unders 50 KB Swings 24/16 30 Clean & Jerk 43/30kg 10 Muscle UpsCF: GZ 12.6 (Time)Seven Rounds 7 HSPU 7 Burpee 7 Push Ups 7 V Sits 7 Sit ups 7 Tuck Jumps 7 Squats
Fri 011021
CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)DT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click hereXtra: Snatch (1-1-1-1-1)Xtra: Snatch Pull (3-3-3-3-3)Xtra: [...]
Thur 300921
CrossFit Effects - CrossFitCF: Clean and Jerk (1-1-1-1-1)Build to a heavy singleCF: Front Squat (1-1-1-1-1-1)Build to a heavy singleCF: Deadlift (1-1-1-1-1)Xtra: GZ 12.4 (Time)GZ 12.4 Run 50m 50 Push Ups 50 Sit Up 50 Squat Run 100m 40 Push Ups 40 Sit Up 40 Squat Run 150m 30 Push Ups 30 Sit Up 30 Squat [...]
Wed 290921
CrossFit Effects - CrossFitCF: Back Squat (3-2-2-1-1-1)Build to a heavy SingleCF: Metcon (Time)3 Rounds 5 Devils Press 50/35lbs 30 Squats 50 Sit UpsXtra: GZ 12.3 (Time)Three rounds Run 400m 3 Wall Walks 15 BurpeeXtra: Push Jerk (1-1-1-1-1)Xtra: Hang Clean (1-1-1-1-1)
Tue 280921
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)Build to a heavy SingleCF: Metcon (Time)21-15-9reps HSPU Snatch 43/30kg 400m RunHome: GZ 12.2 (Time)Kelly, Five Rounds Run 400m 30 Wall Ball 30 Box Jump
Mon 270921
CrossFit Effects - CrossFitCF: Overhead Squat (3-3-3-3-3)CF,: Metcon (Time)Run 200m 15 Squat Clean & Jerk 43/30kg 15 Toe 2 Bar Run 200m 12 Squat Clean & Jerk 12 Toe 2 Bar Run 200m 9 Squat Clean & Jerk 9 Toes 2 Bar Run 200m,Xtra: Snatch (1-1-1-1-1)Home: GZ 12.1 (Time)70 Double Unders 30 Push ups 30 [...]