Sat 161217

By | December 16th, 2017|WOD|

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 [...]

Fri 151217

By | December 15th, 2017|WOD|

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 [...]

Thur 141217

By | December 14th, 2017|WOD|

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

Wed 131217

By | December 13th, 2017|WOD|

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 [...]

Tues 121217

By | December 12th, 2017|WOD|

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 [...]

Mon 1101217

By | December 11th, 2017|WOD|

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 [...]

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