Friday – 11/22/19

CFD - CrossFitWeightliftingClean (1-1-1-1-1-1-1)Increase weight Every 1:45 End around 90% of 1RMMetconMetcon (Time)9-15-21-15-9 Hang Power Clean [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20min. to finish.... 600m Row 50 American KB Swings 53/35lb. 40 Box Jumps 24/12" 30 Push-Ups 20 SDHP's 95/65lb. 30 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. to get as far as possible... 10 Toes-To-Bar _ 10 Toes-To-Bar 25 Cals of your choice _ 10 Toes-To-Bar 25 Cals of [...]

Wednesday – 11/20/19

CFD - CrossFitWeightliftingDeadlift (3-3-3-2-2)Every 2:00 Increase weight each set End at a heavy double for the dayMetconMetcon (Time)For time: 30/20 cal [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. Running Clock... 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB [...]

Tuesday – 11/19/19

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 14min 8 Strict HSPU 40 Double unders 20 Toes to bar 40 Air squatsOne round= 108 repsPost WodMetcon (No [...]

Tuesday Sweat

CFD - SWEAT!Metcon (No Measure)Every 6min. x 4 Rounds: 20 Cal Row 20 DB Push Press 45/30s 20 American KB Swings 53/35lb. 20 Push-Ups Goal: Try and finish in [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Get as far as you can in 35min... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike DB Deadlifts 70/50s Box Jumps [...]

Monday – 11/18/2019

CFD - CrossFitMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#TIME CAP: 6min *Can be caught in the power positionConditioningMetcon (Time)4 Rounds Row [...]

Saturday – 11/16/2019

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time: Buy in 10 Rope climbs - 100/70cal Row 50 Overhead squats [95/65#] 80/60cal Row 40 Overhead squats [...]