Thurs 191017

By | October 19th, 2017|WOD|

CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Front Squat (3-3-3)CF: Turkish Get Up (Max weight)Extra: Metcon (Time)Three Rounds 15 DB Thruster 20kg 12 Pistol Squats [...]

Wed 181017

By | October 18th, 2017|WOD|

CrossFit Effects - CrossFitCF: Metcon (Time)5 Rounds 12 Deadlifts 225lbs 9 HSPUCF: Bench Press (3-3-3-3-3)Oly : Clean and Jerk (3-2-2-1-1-1)OLY: Box Jump Down Up (Distance)20" [...]

Tue 171017

By | October 17th, 2017|WOD|

CrossFit Effects - CrossFitCF: Nancy (Time)5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#CF: Handstand Push-ups (Max Reps)Extra: Metcon (Time)Three Rounds [...]

Mon 161017

By | October 16th, 2017|WOD|

CrossFit Effects - CrossFitCF: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsCF: Bench Press (3-2-2-1-1-1)OLY: Snatch (1-1-1-1-1)OLY: [...]

Sat 141017

By | October 14th, 2017|WOD|

CrossFit Effects - CrossFitPartn: Metcon (Time)Partner WOD (Share the Reps) 20 DB Snatch 20/15kg 30 SDLHP 95/65lbs 40 Snatch 95/65lbs 50 DB Push Press 20/15kg [...]

Thur 121017

By | October 12th, 2017|WOD|

CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)CF: Sumo Deadlift (3-3-3)Extra: Metcon (Time)10m Front Rack Walking Lunge 95lbs 15 Thruster 15 Snatch 10m [...]

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