Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-5 min) 800m Run (5-10 min) 5min. AMRAP: 10 Push Press(95/65lbs) 10 Pull-ups (10-20 min) 2000m Row (20-25 min) 5min. [...]

Thursday – 8/1/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12 min to finish... 30-20-10 Single Arm DB Thrusters 45/30lb. Burpee DB Deadlifts 45/30s *switch arms every 5 reps on [...]

Wednesday – 7/31/2019

CFD - CrossFitWeightliftingSumo Deadlift (6x3)Every 2 min Keep your back flat and core tightMetconMetcon (2 Rounds for reps)AMRAP in 6 min 10 SDHP 75#/55# 10 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 3 min x 5 Rounds 12/9 Cal Ski (or Row) 50 Double Unders Max DB Snatches 45/35lb. Every 3 min x 5 Rounds 200m Run 15 [...]

Tuesday – 7/30/2019

CFD - CrossFitWeightliftingStrict Press-> 10 min to find 1 RM -> Take your time between setsMetconMetcon (Time)For time 15 Clean and Jerks 165#/115# 200m [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12 min EMOM: 3 Rounds Min 1: 15/12 Cal Bike Min 3: 200m Row Min 4: 200m Run Min 2: 10 Burpees 10 min to finish... 100 [...]

Monday – 7/29/2019

CFD - CrossFitWeightliftingTempo Front Squat + Front Squat (6x1+2)Tempo=3 second descent, 3 second hold at the bottom->Every 2 min -> Goal: end around 80% [...]

Saturday – 7/27/19

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 9min 9/6cal Bike 9 Hang power snatch 95/65 -Rest 3min AMRAP in 9min 9 Lateral [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 35min: (5 Rounds) Min 1: 15/12 Cal Row Min 2: 20 Wall Balls 20/14 Min 3: 15 SDHP's 75/55 Min 4: 15/12 Cal Bike Min [...]