Tues 101017
CrossFit Effects - CrossFitCF: Metcon (Time)10 rounds of: 3 Deadlift 143kg 12 Push-upsCF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)6 Snatch 135lbs 9 Clean & Jerk 135lbs 12 Deadlifts 15 Toes 2 Bar 12 C2B Pull ups 9 HSPU 6 Muscle ups
Mon 091017
CrossFit Effects - CrossFitCF: Snatch (3-2-2-1-1-1)CF: Metcon (Time)50 Pull-ups 200 Squats 75 Push-upsOLY: Overhead Squat (3-3-3-3-3)OLY: Snatch Pull (3-2-2-1-1-1)
Kids Monday 091017
Term 4 Week 1 WOD 5 rounds 8 kb deadlifts 8 burpees 8 pull-ups SKILL: 3x 15 sit-ups 30 second plank Monday Kids Class @ 5pm Wednesday Kids Class @ 5pm If you have any questions please email [email protected]
Sat 071017
CrossFit Effects - CrossFitPart: Metcon (Time)Three Rounds Each Person complete each Part 50 Double Unders - 200m Row 9 Clean&Jerk 135lbs - 21 Deadlift 135lbs 15 T2B - 30 Abmat Sit Up 21 Box Jumps - 15 Pistol Squats
Fri 061017
CrossFit Effects - CrossFitCF: Deadlift (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 21“double-unders” 7 Pull-ups 7 Push-upsOLY: Snatch (1-1-1-1-1)
Thur 051017
CrossFit Effects - CrossFitCF: Bench Press (5-5-5)CF: Back Squat (5-5-5)CF: Bent Over Row (5-5-5)Extra: Metcon (Time)21 GHD Sit Ups 7 Muscle ups 15 GHD Sit Ups 5 Muscle Ups 9 GHD Sit Ups 3 Muscle Ups Rx + with 20lb Vest