Saturday – 11/30/19

CFD - CrossFitBEAT ❌ichiganMetconMetcon (AMRAP - Reps)Tea❌s of 3 A❌RAP in 25❌in 90 Bar facing burpees 90 Power cleans [95/65#]/[115/80#] 75 Bar facing [...]

Friday – 11/29/19

CFD - CrossFitMetconMetcon (5 Rounds for reps)AMRAP in 3min 5x 5 Bench press @60-70% 15 Box jump overs [24/20"] Max cal ski Rest 2minRecord bench press [...]

Thanksgiving – CFD Turkey Trot

CFD - Open GymMetconG$'s Turkey Trot (Time)1k Indian Run 90 Double unders 800m Row 70 Wall balls [20/14#] 600m Run 50 Burpees 400m Plate carry 30 HSPU 200yd [...]

Wednesday – 11/27/19

CFD - CrossFitMetconMetcon (No Measure)EMOM for 20min (5 Rounds) 1. 15-20 GHD Sit-ups/Abmat sit-ups with a medball 2. 6 DB Reverse lunges 3. 3 Push press [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)6 Rounds: Min. 1) 15/12 Cal Assault Bike Min. 2) 15 Front Squats 75/55 Min. 3) 60 Double Unders Min. 4) 15 "A" Squats Min. [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM x 5min. 12/9 Cal Row EMOM x 5min. 10 DB Deadlifts 70/50s EMOM x 5min. 12/9 Cal Row EMOM x 5min. 15 Box Jumps [...]

Tuesday – 11/26/19

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 14min 12 Bar facing burpees 6 Deadlift 275/185# 36 Double undersOne round= 54 repsAccessoryMetcon (No [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)1.) 4min. AMRAP: Row 30/20 Cals Max DB Thrusters 45/30 2.) 4min. AMRAP: 25 Burpees Max Wall Balls [...]

Monday – 11/25/19

CFD - CrossFitWeightliftingFront Squat (3-3-3-2-2)Every 2:00 Increase weightMetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsWomen's weight: [...]

Saturday – 11/23/19

CFD - CrossFitMetconMetcon (2 Rounds for reps)Teams of 2 AMRAP in 15min 40 HSPU 40 Lateral burpees 40 S2OH 135/95# -Rest 3min AMRAP in 15min 40cal Ski 40 Back [...]