Tuesday – 10/1/2019
CFD - CrossFitWeightliftingSot's Press (3x5)->Get comfortable being uncomfortable in this positionExaggerate your lockout
Increase weight if you are [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)8min. Ladder...
10 Wall Balls 20/14lb.
10 Cal Row
*Add 2 reps after each round
8min. Ladder...
10 Toes-To-Bar
10 [...]
Monday – 9/30/2019
CFD - CrossFitVICTORY MONDAY! GO BROWNS!MetconMetcon (Time)5 RFT
400m Run
40 Air squats
TIME CAP: 20minSimple, yet effective
Push the pace on the run
Have [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs
Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges
Every 2 min [...]
Saturday – 9/28/19
CFD - CrossFitMetconMetcon (3 Rounds for reps)Teams of 2
AMRAP in 10min
12/9 Bike
12 Wallballs 20/14
-Rest 2min
AMRAP in 10min
100m Run
10 Deadlifts [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)4 Rounds:
(0-2min.)
Row 500m
(2-3min.)
Max Alt. DB Lunges 45/30s
(3-4min.)
Max Pull-Ups
(4-5min.)
Max Double [...]
Thursday Sweat
CFD - SWEAT!MetconMetcon (No Measure)3 Rounds:
1 min. of Assault Bike
1 min. of DB Push Press 50/35s
1min. of Toes-To-Bar
1min. of Rowing
1min. of Russian KB [...]
Friday – 9/27/2019
CFD - CrossFitWeightliftingOverhead Squat (3-3-3-2-2-2)Increasing weight
Every 1:45
Build to a heavy double
Have control on all your reps!MetconMetcon (Time)5 [...]
Thursday – 9/26/2019
CFD - CrossFitRest Day
Make up a workout you missed
Practice a movement you are not efficient in [...]
Wednesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20" Box)
right into;
EMOM x [...]