Saturday – 6/1/19
CFD - CrossFitMetconMetcon (Time)3 person team
3 rounds for time
8 cleans 185/125
6 cleans 205/135
4 cleans 225/145
2 cleans 245/155
-one person does a full [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)"Fight Gone Bad Style... Twice..."
3 Rounds: (Twisted Steel & Sex Appeal)
1min. of Push Press 75/55lb Bar
1min. of [...]
Friday – 5/31/19
CFD - CrossFitWeightliftingFront Rack Lunge (5x10)5ea leg
Increasing weight
Barbell from the rack
Superset with GHD sit-upsAlternating Dumbbell Bench [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)21min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 Barbell Thrusters 45/35lb
Min. 3) 15 Toes-To-Bar
Rest [...]
Thursday – 5/30/19
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)(0-10min.)
Row 1000m
50 Alt. DB Snatch 50/35lb.
(10-20min.)
2 Rounds:
400m Run
25 Pull-ups
(20-30min.)
Row 1000m
50 Alt. [...]
Wednesday – 5/29/19
CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15min
50 Double unders [x1 Singles]
5 Deadlifts [275/185#]
10 Bar facing burpees
20 Abmat [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)AMRAP 20:
Teams of 2:
20 Calorie Row, Bike, or Ski
20 Slam Balls 30/20
20 Sit-Ups
20 American KB Swings 53/35
*Each round [...]
Tuesday – 5/28/19
CFD - CrossFitMetconMetcon (Time)For time:
27-21-15-9
Russian KBS [70#/53#]
Push Press [95#/65#]Time cap: 12min
Try to complete movements in the first two [...]
Monday – 5/27/19
CFD - CrossFitThank you to all of our active and retired service men and women and those that have given their lives for our freedom.MetconMurph (Time)For [...]