CrossFit Effects - CrossFitCF: Baird (AMRAP - Reps)13 minutes 600m run buy in, 2min CAP – on the 2min mark the 1 min rounds commence. Run under 2mins do extra pull ups, Run over 2mins AMRepsAP the remaining 1min or over 3mins move to the next minute of movements. Then into 3 Rounds AMRepsAP 1 [...]
CrossFit Effects - CrossFitCF: Metcon (Time)3 Rounds 400m Run / 500m Row 15 Snatch 95lbs (Rx+ 135) 2 Rope ClimbesExtra: Metcon (AMRAP - Rounds and Reps)12 minute AMRAP 10 DB Squat Clean Thrusters 50/35lbs 15 T2B 20 Push upsCF: Bench Press (5-5-5-5-5)Achieve 5 sets at 75-80 of 1RM
CrossFit Effects - CrossFitCF: The Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more about The Seven click [...]
CrossFit Effects - CrossFitCF: Overhead Squat (5-5-5-5-5)Achieve a 5 Rep maxCF: Metcon (Time)Five rounds 12 Snatch 95lbs 9 HSPU 200m RunOly: Hang Snatch (3-2-2-1-1-1)
CrossFit Effects - CrossFitCF: Push Press (3-2-2-1-1-1)CF: Back Squat (3-2-2-1-1-1)CF: Deadlift (3-2-2-1-1-1)Extra: Metcon (Time)Five Rounds 9 DB Clean & Press32.5(Pair) 1Rope Climb (Legless)
CrossFit Effects - CrossFitCF: Metcon (Time)50-40-30-20-10reps Double Unders Box Jump 24" Sit upsCF: Push Press (3-2-2-1-1-1)Achieve 1 Rep MaxExtra: Metcon (Time)15-12-9reps Squat Clean Thruster 95lbs HSPU