Tue 200218
CrossFit Effects - CrossFitCF: Metcon (Time)45 Thruster 95lbs 45 PullupsCF: Shoulder Press (5-5-5)Extra: Metcon (Time)3 Rounds 1 Legless Rope Climb 20 Pistol Squats
Mon 190218
CrossFit Effects - CrossFitCF: Diane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsCF: Snatch Balance (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)
Sat 170218
CrossFit Effects - CrossFitPart: Metcon (AMRAP - Rounds and Reps)Partner WOD 20 min AMRAP Run 200 meters 20 Thrusters, 95lbs - Rest Front Rack 20 Box Jumps 24" - Prone Hold 15 Pull-ups - Hang
Fri 160218
CrossFit Effects - CrossFitCF: Metcon (Time)7 rounds : 3 Clean & Jerk 185lbs 20 Push-upsCF: Deadlift (3-3-3)75-80% of 1RM for all 3 SetsOLY: Snatch (1-1-1)
Kids Wednesday 280218
Term 1 Week 5 WOD AMRAP in 8:00 8 KB squats 16 Jumping Lunges -then- 3 x 100-meter accelerating sprints Rest is walk back to start SKILL: 2x 30-second hollow hold 10 strict toes-to-bar Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Monday 260218
Term 1 Week 5 WOD 15-12-9 Power Cleans Push Jerk Pullups SKILL: 3x 10 Wall Balls 20 Situps Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]