Fri 040817
CrossFit Effects - CrossFitCF: Cindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsCF: Overhead Squat (3-3-3-3-3)OLY: Hang Snatch (3-2-2-1-1-1)
Wed 020817
CrossFit Effects - CrossFitCF: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute restCF: Front Squat (3-3-3-3-3)OLY: Clean and Jerk (1-1-1-1-1)
Tue 010817
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)20min AMRAP 10 Pull ups 10 Ring Dips 10 Lunge steps 95/65lbsCF: Back Squat (3-3-3-3-3)Extra: Metcon (Time)3 Rounds 15m Handstand walk 10 Snatch 135lbs
Mon 310717
CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Snatch (1-1-1-1-1)OLY: Snatch Balance (3-2-2-1-1-1)OLY: Box Jump Down Up (Distance)20" Down Max Height up
Fri 280717
CrossFit Effects - CrossFitCF: Overhead Squat Pause (3-3-3-3-3)CF: Metcon (Time)For time: 15,12, and 9 rep rounds of: Dumbbell Thruster 20/12.5kg C2B Pull-ups (RX + 20lb Vest)OLY: Snatch (1-1-1-1-1)
Sat 290717
CrossFit Effects - CrossFitPart: Metcon (Time)Partner WOD V1 (V2 50 reps) 25 Handstand push-ups 25 Overhead squats, 95lbs 25 C2B Pull-ups 25 Double unders (Each) 25 Thrusters 25 Muscle-ups 25 Thruster 95lbs 25 Double Unders (Each) 25 C2B Pull-ups 25 Overhead squats, 95lbs 25 Handstand push ups