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 [...]

Thursday Sweat

CFD - SWEAT!Metcon [...]

Saturday – 8/17/2019

CFD - CrossFitMetconMetcon (Time)Teams of 2 For Time: Buy-in: 20 Wall Climbs - 10 Rounds (Total) 5 Pull-ups 10 Med Ball Clean 30#/20# 100m Run - 10 Rounds [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)11 min. AMRAP: 10 Single Arm DB Hang Clean and Jerks 45/30lb. (5ea. side) 10/7 Cal Ski 10 Push-ups 11 min. AMRAP: 10 DB [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 5min. x 5 Rounds 200m Run 16 DB Box Step Overs (20" for everyone) 200m Row *in order for this to work the way I [...]

Friday – 8/16/2019

CFD - CrossFitWeightliftingBack Squat (2-2-2-2-2)-70%-75%-80%-85%-90% -Every 2:15MetconMetcon (Time)For Time: 10 DB Snatch 70#/45# 20 Box [...]

Thursday – 8/15/2019

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

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15min. to finish... 5 Rounds: 10 Pull-ups 10 Burpees 10 DB Push Press 50/35s Immediately into... 100 Ball Slams [...]

Wednesday – 8/14/2019

CFD - CrossFitMetconMetcon (7 Rounds for reps)7 Sets 1 min on/1:30 off 3 Hang Power Cleans 185#/135# Max Strict HSPURecord number of Strict HSPU for each [...]