CFD - SWEAT!MetconMetcon (No Measure)For Time: 18-16-14-12-10-8-6-4-2 Toes-To-Bar Front Rack Lunges 95/65lb. Bar Over Burpees Front Squats Box Jumps [...]

CFD - CrossFitMetconMetcon (5 Rounds for reps)3 min on/3 min off x 5 Rounds 200m Run 15/10 Cal Ski Max Cal RowRecord the number of calories on the rower for [...]

CFD - SWEAT!MetconMetcon (No Measure)15 min to finish... 3 Rounds: 21 DB Deadlifts (50/35s) 15 DB Hang Power Cleans 9 DB Push Press 400m Run Rest 3 min. 3 [...]

CFD - CrossFitWeightliftingBack Squat (1x20)Week 3: Increase 5-20 lbs from week 2 If unsuccessful in week 2, attempt that weight againMetconMetcon (Time)4 [...]

CFD - CrossFitMetconMetcon (Time)For time: 1 Mile run ?? split in 200’s 80 Back rack reverse lunges [95/65#] 60 Medball sit ups (pass to each other each sit [...]

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 rounds 10 DB Deadlifts 50/35s+ 10 Toes-To-Bar 500m Row Go hard! You want at least 2 min of rest each [...]

CFD - CrossFitWeightliftingFront Rack Hold (3x30 seconds)3 Sets: 30 second Front Rack Hold 15 Hollow Rocks *8 min to complete* Use 120% of 1RM [...]

CFD - SWEAT!MetconMetcon (No Measure)15min AMRAP: 7 Cal Assault Bike 7 DB Thrusters 35/25s 7 Burpees Rest 3min. 15min AMRAP: 10 DB Power Cleans 45/30s 15 Box [...]

CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

CFD - SWEAT!MetconMetcon (No Measure)Pumpin Cardio Day :) 35 min EMOM: Min 1: 12/9 Cal Assault Bike Min 2: Max Barbell Bicep Curls 45/35 Min 3: 12/9 Cal [...]