Friday – 9/6/2019

CFD - CrossFitMetconMetcon (Time)For time: 40/30 Cal Row 30 Toes to Bar 20 Thrusters 135/95# 10 Muscle-ups 20 Thrusters 30 Toes to Bar 40/30 Cal RowToe to Bar [...]

Thursday Sweat

CFD - SWEAT!Metcon (No Measure)"Thursday Chipper" For time: 1000m Row 50 DB Bench Press 50/25s 1 Mile Assault Bike 50 Renegade Rows (25ea arm) 150 Double [...]

Thursday – 9/5/2019

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

Wednesday Sweat

CFD - SWEAT!Metcon (No Measure)20 min. AMRAP: 10 Cal Bike 8 Front Rack Lunges (75/55lb.) 10 Cal Row 8 Front Squats (75/55lb.) *add 2 reps every round on [...]

Wednesday – 9/4/2019

CFD - CrossFitTechnique/SkillMetcon (No Measure)HSW/HSPU Skill 10 min; 0-2 min: Kipping Drills 2-3 min: 30 second HS Hold (scale: plank) 3-6 min: 3 sets 15 [...]

Tuesday Sweat

CFD - SWEAT!Metcon (No Measure)Every 5 min x 3 Rounds: 200m Run 40 Wall Balls (20/14lb.) 200m Row Every 5 min x 3 Rounds: 20 Pull-ups 20 Alt. DB Snatch [...]

Tuesday – 9/3/2019

CFD - CrossFitWeightliftingThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Take 15 min in each section [...]

Monday – 9/2/2019

CFD - CrossFitMetconMetcon (Time)Teams of 2 For Time 4-8-12-16-12-8-4 Calorie Ski or Bike Power Snatch 75#/55# Box Jump Overs 24"/20"Each partner will do a [...]