Saturday – 8/24/2019

CFD - CrossFitMetconMetcon (Time)Teams of 2 800m run πŸƒπŸ½ πŸƒβ€β™€οΈ split in 200’s 4 Rounds 12 Box jump 24/20" 20 Kettlebell swings 53/35# 40 Double [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35 min to finish... 60 Cal Row 30-20-10 Wall Balls (20/14lb.) Box Jumps (24/20") Air Squats 60/45 Cal [...]

Friday – 8/23/2019

CFD - CrossFitMetconMetcon (Time)For Time 9-15-21-27 OHS 135/95# T2B16min Time Cap Choose a weight that you can do the 9 unbroken. The rest can be done in [...]

Thursday – 8/22/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15 min AMRAP: 12 Front Rack Lunges 75/55lbs. 12 Wall Balls 20/14lb. 12 Cal Row 5 min EMOM: Min 1: Max Slam Balls [...]

Wednesday – 8/21/2019

CFD - CrossFitWeightliftingHang Power Clean + Hang Clean + Shoulder to OverheadEMOM for 25 min 1 Hang Power Clean + 1 Hang Clean + 2 S2O -> Increase weight [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-20 min... 3 Rounds: 20 Push Press (75/55lb.) 500m Row 20 Push-ups 10 Burpee Pull-ups 20-30 min... 3 Rounds: 400m Run 15 [...]

Tuesday – 8/20/2019

CFD - CrossFitMetconMetcon (AMRAP - Reps)EMOM for 15 min (1) Max Cal Row (2) Max Cal Ski (3) Max Cal Bike (4) Max Burpees to a 6" target (5) RestScore is total [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: (0-2min.) 30 Cal Row (2-4min.) 5 Burpees 10 DB Lunges 35/25s+ 15 Air Squats (4-6min.) 30/20 Cal Assault [...]

Monday – 8/19/2019

CFD - CrossFitWeightliftingStrict Press5 reps @ 75% 3 reps @ 85% Max @ 95% Using 90% of 1RMMetconMetcon (Time)2 RFT 400m Run 60 Wall Balls [...]