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 [...]