Saturday – 4/20/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 80cal Ski 80 KBS 70/53 80 GHD sit-ups 80 Hang power cleans 135/95 80 Front rack KB lunge in place 80cal [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 10min. x 3 Rounds: 400m Row 30 DB Burpee Hang Power Clean and Press 45/30s 400m Run 30 Toes-To-BarGotta pace a [...]

Friday 4/19/19

CFD - CrossFitWeightliftingSnatch (1 RM)15 min to establish your 1 RM Take the first 9 min, doing doubles and singles, to warm up to roughly 90% From [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(Teams of 2) 30min. AMRAP: 100 Double Unders (Each) 100 Calorie Row 80 Russian KB Swings 70/53 80 Sit-Ups 60 Pull-Ups 60 [...]

Wednesday

CFD - SWEAT!MetconMetcon (No Measure)35min. to get as much work done as possible. You are on your OWN time. As soon as you finish a section, rest 90sec. and [...]

Wednesday – 4/17/19

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 5 min for 5 Rounds 400m run 15 Push Press 95#/65# 40 Double Unders 15 HSPUStrict or Kipping HSPU Aim to be [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15min. AMRAP of sexy: 10 DB Push Press 50/35s+ 200m Run 10 Pull-Ups 50 Double Unders Rest 4min. 15min. AMRAP of core: 5 [...]

Tuesday – 4/16/19

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 9 min: 9 SDHP 115#/80# 9 Wall Balls 30#/20#AccessorySingle Leg Romanian Deadlift (4x8/leg)Use a [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. to finish... 5 Rounds: 12/9 Cal Bike 12/9 Cal Row 10min. to finish... 5 Rounds: 10 Front Rack Lunges (95/65lb [...]

Monday – 4/15/19

CFD - CrossFitWeightliftingTempo OHS + OHS (4 x 4+4)Tempo @ 3:3:1 (3 seconds down, 3 second hold in the bottom) LIGHT (50%) Every 2 minMetconMetcon [...]