Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)For time: 4 rounds 200m Row 12 Burpees Immediately into... 3 rounds 5 Man makers 35/20s+ 400m Run Immediately into... 2 [...]

Friday – 7/26/2019

CFD - CrossFitMetconMetcon (Time)For time 21-15-9 Thruster [95/65#] 3-2-1 Rope ClimbYou should try to go unbroken on the thrusters. This is Fran-esq, so get [...]

Thursday – 7/25/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)2 Rounds: 4 min. rowing for max cals Tabata :20 hard/:10 rest x (8 Rounds) 1 min. rest 4 min. AMRAP: 10 Back squats [...]

Wednesday – 7/24/2019

CFD - CrossFitMetconMetcon (No Measure)EMOM for 30 min (1) 15 KBS 53#/35# (2) 15 WB 20#/14# (3) 15/12 Cal Row (4) 15 Push-up (5) 15 GHDsAll movements should be [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 4 min x 4 Rounds: 500m Row 15 Box Jumps 24/20" 15 Push-ups Rest 3 min. 16 min to get as far as [...]

Tuesday – 7/23/2019

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 12min 5 Power Clean [135/95#] 3-6-9… C2B pull-ups 35 Double UndersThe power cleans and double unders stay [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)21 min EMOM: Min 1: 15/12 cal bike Min 2: 60 Double Unders Min 3: 7 Devil Press 35/25s Rest 3 min. 3 rounds: (Time CAP: [...]

Monday – 7/22/2019

CFD - CrossFitWarm-upSot's Press (2x5)->Get comfortable being uncomfortable in this positionWeightliftingSnatch Balance (5x2)Every 90 seconds Increase weight [...]

Saturday – 7/20/19

CFD - CrossFitMetconMetcon (Time)Team of 2 For time 150 Push-ups 400m Run w/ Plate (together) 150 Double Unders 150 Sit-ups 150 Double Unders 400m Run w/ [...]