Wed 181017
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 12 Deadlifts 225lbs 9 HSPUCF: Bench Press (3-3-3-3-3)Oly : Clean and Jerk (3-2-2-1-1-1)OLY: Box Jump Down Up (Distance)20" Down Max Height up
Tue 171017
CrossFit Effects - CrossFitCF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#CF: Handstand Push-ups (Max Reps)Extra: Metcon (Time)Three Rounds 20m Prowler 100kg 1 Legless Rope Climb 10 Alt DB Snatch 32.5 DBs 10m Walking Lunge 32.5kg DBs Rest 3minutes Post fasted round
Mon 161017
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Bench Press (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: Snatch Pull (3-2-2-1-1-1)
Sat 141017
CrossFit Effects - CrossFitPartn: Metcon (Time)Partner WOD (Share the Reps) 20 DB Snatch 20/15kg 30 SDLHP 95/65lbs 40 Snatch 95/65lbs 50 DB Push Press 20/15kg 60 Box Jump 24/20" 70 Power Clean 95/65lbs 80 Sit ups
Thur 121017
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)CF: Sumo Deadlift (3-3-3)Extra: Metcon (Time)10m Front Rack Walking Lunge 95lbs 15 Thruster 15 Snatch 10m Front Rack Walking Lung 12 Thruster 12 Snatch 10m Front Rack Walking Lunge 9 Thruster 9 Snatch
Wed 111017
CrossFit Effects - CrossFitCF: Isabel (Time)For Time: 30 Snatches, 135# / 95#CF: Grace (Time)For Time: 30 Clean and Jerks, 135# / 95#CF: Front Squat (3-3-3)OLY: Hang Clean (3-2-2-1-1-1)