Thur 130717
CrossFit Effects - CrossFitCF: The CrossFit Total (Total Weight)Extra: Metcon (Time)1 Peg Board 15 Thrusters 95/65lbs 1 Peg Board 12 Thrusters 1 Peg Board 9 Thrusters ()
Wed 120717
CrossFit Effects - CrossFitCF: Metcon (AMRAP - Rounds and Reps)Complete as many rounds in 20 minutes as you can of: 20 KB Swing 24kg 20 Wall Ball 20 Push upsCF: Push Press (5-5-5-5-5)OLY: Squat Clean and Jerk (3-2-2-1-1-1)
Tue 110717
CrossFit Effects - CrossFitCF: Bent Over Row (5-5-5-5-5)CF: Metcon (Time)Five rounds for time of 5 Muscle ups: 7 Deadlift 140kg 10 T2BExtra: Metcon (Time)5 Burpee Box Jump Over 30" 5 Clean & Jerk 155/115lbs 5 Rope Climbs 5 Squat Snatch 135/95lbs 5 Thrusters 135/95lbs 5m OH Lunge 135/95lbs 5m Front Rack Lunge 135/95lbs 5 Bar [...]
Mon 100717
Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups
Mon 100717
CrossFit Effects - CrossFitOLY: Snatch (3-2-2-1-1-1)CF: Overhead Squat (3-3-3-3-3)CF: Metcon (Time)Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 [...]
Sat 090717
Partner WOD 30 Clean & Jerk 135lbs 21-15-9 DL 225lbs HSPU 30 Snatch 135lbs