Pump Day!

CFD - SWEAT!MetconMetcon (No Measure)21min. EMOM: Min 1.) 10 DB Bench Press 45/25+ Min 2.) 10 Back Squats 135/95 Min 3.) 12/9 Cal Assault Bike Rest 5min. 3 [...]

Wednesday – 4/10/19

CFD - CrossFitWeightliftingBench Press (2-2-2-1-1)Build to a heavy single Every 2 min Partner spotsMetconMetcon (AMRAP - Reps)EMOM for 20 min (1) 10 Bench [...]

Tuesday!

CFD - SWEAT!MetconMetcon (No Measure)10min. EMOM: Odd: 40sec. of Push Press 95/65 Even: 40sec. of Pull-Ups 14min. EMOM: Odd: 15/12 Cal Row Even: 20 Russian KB [...]

Tuesday – 4/9/19

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15 min: 200m Run 15 Thrusters 95#/65# 10 Lateral Burpees200m run = 2 reps todayAccessoryMetcon (No [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. to get as far as possible... 5-5-5-5-5 Devil Press 45/25 10-20-30-40-50 Wall Balls 20/14 10min. AMRAP: 10 DB [...]

Monday – 4/8/19

CFD - CrossFitTechnique/SkillMetcon (No Measure)Part I: 6 min of T2B practice -Focus on proper kip swing -Progressing into stringing together multiple [...]

Saturday

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time Buy in: 2k Ski - 30-20–10-20-30 Sumo deadlift high pull [95/65#] Step-ups [24/20"] [...]

Friyaaaayyyyyyy

CFD - SWEAT!Metcon (No Measure)For Time: 1 Round: (0-5min.) Run 1000m (5-10min.) 5min. AMRAP: 10 DB Bench Press 45/25s 12 DB Deadlifts 70/45s 1 Round: [...]

Friday 4/5/2019

CFD - CrossFitWeightliftingHang Power Snatch (2-2-2-2-2)Every 1:45 Inc WtWeightliftingHang Power Clean (2-2-2-2-2)Every 1:45 Inc wtMetconMetcon (No [...]

Thursday

CFD - SWEAT!Metcon (No Measure)3 Rounds: 1min. of Toes-To-Bar 1min. of American KB Swings 53/35 1min. of Box Jumps 24/20" 1min. of Assault Bike for Cals 1min. [...]