Thur 040118
CrossFit Effects - CrossFitCF: Power Snatch (1-1-1)CF: Bench Press (5-5-5)CF: Back Squat (5-5-5)Extra: Metcon (Time)Three Rounds 9 Deadlift 135lbs 6 Power Clean 3 Push Jerk 1 Prowler Push 15m @ 120kg Rest 3min
Wed 030118
CrossFit Effects - CrossFitOly: Clean and Jerk (3-2-2-1-1-1)Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#CF: Clean Pull (3-2-2-1-1-1)
Tue 020118
CrossFit Effects - CrossFitCF: Push Jerk (3-3-3)CF: Metcon (Time)5 rounds of: 9 Front squats, 135lbs 12 Toes 2 Bar Run 200mExtra: Metcon (Time)Three Rounds 3 Rope Climb 5 Snatch 135lbs 15m Prowler Rest 3 minutes
Mon 010118
CrossFit Effects - CrossFitCF: 5000m Run (Time)
Sat 301217
CrossFit Effects - CrossFitPart: Metcon (Time)4 rounds 50 Box jump, 50 Push-ups 50 Kettlebell swing, 50 Wallball
Fri 291217
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Shoulder Press (3-3-3)