New Years Eve WOD
CFD - CrossFitMetconMetcon (Time)For time:
20 Bar-facing burpees
19 Push press [135/95#]
20 Kettlebell swing [70/53#]
19 Thruster [135/95#]
20 Chest-to-bar [...]
Tuesday Sweat
CFD - SWEAT!MetconMetcon (No Measure)New Year’s Eve
For time:
20 Bar-facing burpees
19 Push press [135/95#]
20 Kettlebell swing [70/53#]
19 Thruster [...]
Monday – 12/30/19
CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 15min
Buy in: 150 Double unders
-
500m Row
20 Hand release push-ups500m row= 2 reps. 1 rep per [...]
Monday Sweat
CFD - SWEAT!MetconMetcon (No Measure)0-18min.
4 Rounds:
400m Run
25 Wall Balls (20/14)
20-30min.
2 Rounds:
30 Single DB Front Squats (hold vertically)
60 [...]
Saturday – 12/28/19
CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2
AMRAP in 10min
10/7cal Ski
5 Devil presses [50/35#] 1 DB-Complete full rounds
Rest 2 minMetcon (AMRAP - [...]
Friday – 12/27/19
CFD - CrossFitMetconMetcon (No Measure)10 Rounds
Every 3min
12/9cal bike
2 Push Press-From the ground
-Increase weight
-Stagger start to share bikes
-Record [...]
Friday Sweat
CFD - SWEAT!MetconMetcon (No Measure)9min. EMOM:
Min. 1) 20/15 Cal Row
Min. 2) Max Toes-To-Bar
Min. 3) Rest
9min. AMRAP:
50 American KB Swings 53/35lb.
50 [...]
Thursday – 12/26/19
CFD - CrossFitClasses: 8/9/10amWeightliftingBack Rack Lunge (5x6E)Reverse lunges
Increase weight as comfortable
superset with DB BO RowDumbbell Bent Over Row [...]
Wednesday – 12/25/19
CFD - CrossFitAt home workout for fun
Happy Holidays everyone!MetconMetcon (No Measure)Tabata
Air squat
into...
Push ups
into...
BurpeesComplete a full tabata [...]
Christmas Eve – 12/24/19
CFD - CrossFitMetconCFD's 12 Gifts of Christmas (Time)1 Clean [95/65]
2 Front squat [95/65]
3 Thruster [95/65]
4 Push Press [95/65]
5 Lateral Burpees
6 Box [...]