Wed 041017
CrossFit Effects - CrossFitCF: Hang Clean (3-2-2-1-1-1)CF: Metcon (Time)3 rounds 25 Wall Ball 25 Push Ups 25 T2B 200m RunOLY: Push Jerk (3-2-2-1-1-1)
Tue 031017
CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 500m Row 10 Bench Press BW 10 Pull ups C2BExtra: Metcon (Time)Three Rounds 30 Box Jump 15 Wall Ball 12' 7 Muscle ups
Mon 021017
CrossFit Effects - CrossFitCF: Metcon (Time)15-12-9 Muscle ups T2B 100 Double UndersCF: Push Press (5-5-5-5-5)OLY: Hang Snatch (3-2-2-1-1-1)OLY: Snatch Pull (3-3-3-3-3)
Sat 300917
CrossFit Effects - CrossFitPart: Metcon (Time)50 Box Jump 200m Run 50 Deadlift 100kg 200m Run 50 T2B 200m Run 50 Wall Ball 200m Run 50 KB Swing 32kg 200m Run 50 GHD Sit ups 200m Run 50 Thrusters 95lbs 200m Run
Fri 290917
CrossFit Effects, CrossFit Effects - CrossFitCF: Overhead Squat (3-2-2-1-1-1)CF: Metcon (Time)5 Rounds 12 Thrusters 95lbs 12 Pull upsOLY: Snatch (1-1-1-1-1)
Thur 280917
CrossFit Effects - CrossFitCF: Weighted Pull-ups (1-1-1)CF: Bench Press (1-1-1)CF: Back Squat (1-1-1)Extra: Metcon (Time)21 HSPU 15 Push Press 135lbs 9 Thrusters 15 HSPU 12 Push Press 6 Thrusters 9 HSPU 6 Push Press 3 Thrusters