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1612, 2017

Sat 161217

By | December 16th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Metcon (Time)Part 1 Synco Three Rounds 21 Box Jump 15 KB Swing 24kg 9 Pull ups 50 Double under each Part 2 50-40-30 rep Pistols Squats Wall Ball Toes 2 BarExtra: [...]

1512, 2017

Fri 151217

By | December 15th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Metcon (Time)Three rounds 10 Deadlift 185lbs Run 400 meters 21 Pull-ups RX+ 245/195lbs & C2BCF: Behind The Neck Jerk (1-1-1)OLY: Snatch (1-1-1)OLY: Snatch Pull (1-1-1)

1412, 2017

Thur 141217

By | December 14th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Shoulder Press (5-5-5-5-5)Snatch BalanceCF: Overhead Squat (3-3-3-3-3)Extra: Metcon (Time)Three Rounds 10 Cal Ski Erg 10 Cal Row 20m Prowler 80kg

1312, 2017

Wed 131217

By | December 13th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Metcon (Time)Run 800 meters 150 Wall-Ball 9/6kg Run 800 metersCF: Deadlift (3-3-3-3-3)OLY: Clean and Jerk (1-1-1-1-1)OLY: Max Height Box Jump (Distance)Max Height Box Jump

1212, 2017

Tues 121217

By | December 12th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Metcon (Time)3 rounds 30 DB snatches, 32kg 20 Hip Ext 10 Pull-ups C2B 50 Double UndersCF: Bent Over Row (5-5-5-5-5)Extra: Metcon (Time)15-12-9-6-3 Handstand Push ups DB Thrusters 20kg

1112, 2017

Mon 1101217

By | December 11th, 2017|WOD|0 Comments

CrossFit Effects - CrossFitCF: Metcon (Time)Run 200 meters 15 Deadlift 225lbs Run 200 meters 15 Hang Squat clean 135lbs Run 200 meters 15 Front squat 135lbs Run 200 meters 15 Push Jerk 135lbs Run 200mCF: [...]

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