Thur 010218
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Back Squat (3-3-3)CF: Deadlift (3-3-3)CF: Metcon (Time)3 rounds 1 Peg Board 10 Alt DB Snatch 45kg
Wed 310118
CrossFit Effects - CrossFitCF: Metcon (Time)5 rounds 200m Run 7 Muscle-ups 9 Thrusters 95lbsOLY: Clean and Jerk (1-1-1-1-1)CF: Front Squat (5-5-5)
Mon 290118
CrossFit Effects - CrossFitCF: Metcon (Time)25 Pull-ups 50 Kettlebell swings, 1.5 pood 75 Sit-ups 50 Push-ups 25 Front squats, 95 pounds 50 Back Extensions 25 Handstand push-ups 25 Hang squat cleans, 95 pounds 50 T2B 25 Dips 25 Snatches, 95 pounds 75 Sit-upsCF: Snatch Pull (3-3-3)Oly: Hang Snatch (3-2-2-1-1-1)
Kids Wednesday 310118
Term 1 Week 1 WOD AMRAP in 12:00 200m row 12 kettlebell swings 6 pull-ups SKILL: 3x 1:00 – plank 10 push-ups 50m dumbbell overhead carry Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Kids Monday 290118
Term 1 Week 1 WOD AMRAP in 10:00 10 one-arm dumbbell shoulder presses each arm 10 wall ball shots 100m Run SKILL: 3x 10 ring rows 1:00 plank Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Sat 270118
CrossFit Effects - CrossFitPart: Metcon (Time)5 rounds 200m Run 15 Burpee Thruster, 95lbs 21 Pull-ups