Thur 281217
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Front Squat (5-5-5)CF: Deadlift (5-5-5)Extra: Metcon (Time)Three Rounds 10 Alt DB Snatch 32.5 7 Muscle ups
Tues 261217
CrossFit Effects - CrossFitCF: Metcon (Time)Seven Rounds 10 HSPU 10 Clean 185lbs 7am Class Open Gym to 10amCF: Bench Press (3-2-2-1-1-1)Extra: Metcon (Time)1 Peg Board 9 Snatch 135lbs 1 Peg Board 7 Snatch 155lbs 1 Peg Board 5 Snatch 175lbs
Mon 251217
CrossFit Effects - CrossFitCF: 150 Burpees (Time)150 Burpees
Sat 231217
CrossFit Effects - CrossFitCF: 12 Days of Christmas (Time)1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 Power Snatches (75/55 lbs) 6 Kettlebell Swings (53/35 lbs) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking [...]
Fri 221217
CrossFit Effects - CrossFitCF: Metcon (Time)21-15-9 HSPU Back Squat BWCF: Overhead Squat (3-3-3-3)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)
Thurs 211217
CrossFit Effects - CrossFitCF,CF: The CrossFit Total (Total Weight),Extra: Metcon (Time)9-7-5reps Muscle ups Snatch 155lbs