Sweaty Monday

CFD - SWEAT!Metcon (No Measure)15min. to finish... 200m Run 4 DB Thrusters 45/30s 6 Burpees 8 Toes-To-Bar 10 Cal Assault Bike 12 Wall Balls 20/14 14 Cal [...]

Monday – 4/1/2019

CFD - CrossFitROLL TRIBE!MetconMetcon (Time)For Time 50-40-30-20-10 Cal Row OHSTime Cap: 25 min *Rx Male: 45#/75/95/115/135 *Rx Female: 35#/55/65/75/95 Choose [...]

Saturday – 3/30/2019

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 14min 10/7cal ski 5 HP CJ 135/95 Rest 2min AMRAP in 14min 2 rope climbs 12 box jumps [...]

Friday

CFD - SWEAT!Metcon (No Measure)30 Rounds For Time: 7 Wall Balls 20/14lb 5 Toes-To-Bar 3 Devil Press 35/25sBeen wanting to make something like this for a while. [...]

Friday – 3/29/2019

CFD - CrossFitWeightliftingSnatch (2-2-2-2-2)*Every 90 seconds *Perform as separate repsWeightliftingBack Squat (5x3)*Every 90 seconds *Work at 80-85% of [...]

Thursday

CFD - SWEAT!Metcon (No Measure)3 Rounds: 1min. of DB Bench Press 45/25s+ 1min. of Double Unders 1min. Rest 3 Rounds: 1min. of Alt. DB Snatches 45/30 1min. of [...]

Wednesday – 3/27/2019

CFD - CrossFitTechnique/SkillPower Clean10 min to work on Power Clean Technique -2 min of hang shrug + hang high pull -2 min of high hang power clean -2 min of [...]

Wednesday

CFD - SWEAT!Metcon (No Measure)20min. to get as far as possible... 5 Rounds: 10/7 Cal Assault bike 10 Front Rack Lunges 95/65lbs immediatley into; 5 [...]

Tuesday – 3/26/2019

CFD - CrossFitWeightliftingMetcon (No Measure)5 min EMOM -3 Strict Press -Rest 1 min- 5 min EMOM -2 Push Press -Rest 1 min- 5 min EMOM -1 Push Jerk*Increasing [...]

Turn up Tuesday

CFD - SWEAT!Metcon (No Measure)2 Rounds For Time: (0-10min) 500m Row 50 Single Arm DB Push Press 45/30 (25 each arm) For Time: (12-22min.) 100 SDHP's 95/65 *7 [...]