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 [...]