CFD - CrossFitWarm-upMetcon (No Measure)EMOM for 9 min (1) 30 sec Hollow Hold + 30 second Superman Hold (2) Handstand Hold (3) Cossack Squat w/ empty barbellDo [...]

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 4 rounds 200m run 250m Row 20 Alt DB Snatches 50/35lb. Max pull-ups... *give yourself a little time to get [...]

CFD - CrossFitWeightliftingHang Power Clean + Power Clean (2x1+1, 2x1+1,2x1+1)Hang Power Clean + Power Clean6 total sets Increase weight every 2 sets Touch 'n' [...]

CFD - SWEAT!MetconMetcon (No Measure)15 min to get as far as possible... 3-6-9-12-15.... DB Squat Clean thruster 35/20s *10 cal bike after each set Rest 3 [...]

CFD - CrossFitWeightliftingBack Squat (1x20)Week 2: Increase 5-20 lbs from last week If this is your first week, work at 65% of 1RM Take a breath at the [...]

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 15 min 10 Cal Ski 10 Single Arm DB Cluster 50#/35# (5R/5L) 10 T2B -Rest 2 min- AMRAP [...]

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: 1min. of max reps: Plate Overhead Lunges 45/25lb. 1min. of max reps: Box Jumps 20" 1min. of max reps: Russian KB [...]

CFD - CrossFitWeightliftingFront Squat (7x2)Increasing weight Every 1:45MetconMetcon (Time)For time: 800m Run 60 Deadlifts [135/95#] 600m Run 30 Hang Power [...]

CFD - SWEAT!MetconMetcon (No Measure)15min. AMRAP: DB Bench Press to failure (45/25s) immediately into; Double DB Bent Over Rows to failure [...]

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