Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)20 min AMRAP:
25/20 Cal Bike
25 DB Push Press 50/35s
25/20 Cal Row
25 Sumo Deadlift High Pull 95/65lb
75 Double [...]
Monday – 7/1/2019
CFD - CrossFitJuly 4th we will be running classes at 7:30 am/8:30 am/9:30 am ONLYWeightliftingBack Squat (1x20)Week 4
->Increase 5-20lbs from previous [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max Cal Bike in remaining time!
Rest 1 min
5 [...]
Saturday – 6/29/19
CFD - CrossFitMetconMetcon (3 Rounds for reps)3 person team
AMRAP in 12min
150cal on Bike
Max Bench press 135/95#
-
AMRAP in 12min
150cal Row
Max DB step-ups [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 6min x 5 Rounds:
400m run
30 wall balls (20/14lb.)
20 DB lunges (35/20s)
Rest 3 min.
TABATA (20 sec on/10 sec off) [...]
Friday – 6/28/2019
CFD - CrossFitWeightliftingHang Snatch (2-2-2-2-2)Every 90 seconds
Increasing weightSnatch (1-1-1-1-1)Every minute
Increasing weightWeightliftingDeadlift [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)(0-15 min...)
3 Rounds:
500m Row
15 pull-ups
10 devil press 25/15s
(15-30 min...)
3 Rounds:
25/20 Cal bike
20 DB Bench [...]
Thursday – 6/27/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)EMOM:
2 rounds
Min 1: 15/12 cal bike
Min 2: 12/9 cal bike
Min 3: 9/6 cal bike
Min 4: rest
Immediately into...
2 rounds
Min [...]
Wednesday – 6/26/2019
CFD - CrossFitMetconMetcon (Time)For time
6 Rds
15 GHD
15 Wall Balls 20#/14#
Into…
6 Rds
20 KBS 53#/35#
2 Rope Climbs*25 min time cap*
Scale:
GHD - [...]