Wednesday – 9/25/2019

CFD - CrossFitMetconMetcon (Time)For Time 40 Cal Bike 80 GHD 40 Single Arm DB Cluster 50#/35# 80 T2B 400m RowGHD Scale: Abmat sit-ups w/ med ball, Abmat [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. AMRAP: 14 Cal Assault Bike 14 Pull-Ups 14 American KB Swings (53/35lb.) 14 Cal Row 14 H.R. Push-Ups 14 Sit-Ups ... [...]

Tuesday – 9/24/2019

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 10 min 100m Farmer’s Carry 53#’s/35#’s 75 Double Unders100m = 2 reps for scoring [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 6min. 12/9 Cal Row Rest 2min. EMOM x 6min. (in the same min) 8 Alt. DB Snatches 45/30lb. 8 Box Jumps 24/20" Rest [...]

Monday – 9/23/2019

CFD - CrossFitWeightliftingFront Squat (2-2-2-2-2)Every 2 min Increasing weight Build to a heavy set of 2 Keep good form!MetconCrossFit Games Open 17.1 [...]

Saturday – 9/21/2019

CFD - CrossFitMetcon"The Standard" - Partner (Time)Teams of 2 For Time 60 Clean and Jerk 135#/95# 60 Ring Muscle Up 60 Power SnatchTime Cap: 30 min Ring MU [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-5min.) 1000m Row (5-12min.) 7min. AMRAP: 15 American KB Swings (53/35lb.) 12 DB Bench or Floor Press (45/25s+) 9 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Teams of 2. Only 1 person works at a time. Every 7min. x 5 Rounds: (35min.) Min. 1) 40 Cal Bike + Max Toes-To-Bar Min. 2) [...]

Friday – 9/20/2019

CFD - CrossFitMetcon (No Measure)Metcon: EMOM for 30 min (1) 15 Cal Row (2) 15 Burpees (3) 15 Cal Ski (4) 10 Box Step-ups (5) 15 Russian KBS, HEAVY (6) 5 Bench [...]

Thursday – 9/19/2019

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