Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10 min to finish... 10-20-30-40 Front Rack DB Step Ups 35/20s+ 20-40-60-80 Double Unders Rest 3min. 10 min to [...]

Wednesday – 6/12/2019

CFD - CrossFitTechnique/SkillMetcon (No Measure)EMOM for 12 min (1) 2 Rope Climbs (2) 45 sec PlankWork efficiency on the rope climbs Scale: 1 rope climb, 1/2 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 3min. 15/12 Cal Row EMOM x 10min. (Both in the same min.) 8 DB Power Cleans 45/30s 8 DB Push Press EMOM x [...]

Tuesday – 6/11/2019

CFD - CrossFitWeightliftingStrict Press (EMOM for 8 min x 2 reps)Same weight for all 8 sets No rebounding on second repMetconMetcon (AMRAP - Rounds and [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 3min. X 5 Rounds: 15/12 Cal Assault Bike 15 Pull-Ups Max Barbell OHS in remaining time Rest 4min. Every 3min. X 5 [...]

Monday – 6/10/2019

CFD - CrossFitWeightliftingBack Squat (1x20)Use 65% of 1 RM This is week 1 of a 20 rep back squat cycle Breath at the top of every rep. Control you [...]

Saturday – 6/8/2019

CFD - CrossFitMetconMetcon (2 Rounds for reps)12 Rounds (6each) 1min on/1min off 50ft Sled Pull [135/90# +sled] Max Push-ups 2min rest/transition 12 Rounds [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds: (0-2min.) 30/24 Cal Row Immediately into; (2-4min.) 30 DB Deadlifts 70/50s Immediately into; (4-6min.) 25/18 [...]

Friday – 6/7/2019

CFD - CrossFitWeightliftingPower Snatch + Snatch (5x1+1)Working at 65-80% of 1RM Every 90 secondsWeightliftingPower Clean + Clean (5x1+1)Working at [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-6min. 1 Round: 500m Row 25 Barbell Thrusters 45/35lb 15 Pull-Ups 6-12min. 3 Rounds: 20 Alt. DB Snatches 45/30lb 60 [...]