Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)10min. EMOM (Both in same min) 8 Burpees 8 DB Front Squats 45/30s Rest 3 min. 10min. EMOM (Both in same min) 8 Alt DB [...]

Saturday – 7/6/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 Buy in: 100 cal ski/bike 20-40-60-40-20 box jump 20/24" 20-40-60-40-20 deadlift 185/125# Buy out: 100 cal [...]

Friday – 7/5/2019

CFD - CrossFitMetconMetcon (Time)5 RFT 500m Row 5 S2OH 185#/125# 2 Rope climbsThe shoulder to overhead should be HEAVY Scale: 1 rope climb per round, 4 rope [...]

Thursday – 7/4/2019

CFD - CrossFitMetconDorie (AMRAP - Rounds and Reps)AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time [...]

Wednesday – 7/3/2019

CFD - CrossFitMetconMetcon (Time)For time 400m run - 15-12-9 Front Squat 135#/95# HSPU - 400m run - 15-12-9 Front Squat 135#/95# HSPU - 400m run -20min time [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15 Min EMOM: Min 1: 16 Alt. DB Snatches 50/35lb. Min 2: 16 Wall Balls (20/14lb) Min 3: 15/12 Cal Assault Bike Rest 5 [...]

Tuesday – 7/2/2019

CFD - CrossFitWeightliftingSingle Leg Romanian Deadlift (3x6ea)Use a barbell from the rackSuperset with...Alternating Dumbbell Bench (3x6/side)Hold up both DBs [...]