Monday – 12/23/19

CFD - CrossFitWeightliftingDeadlift (2 EMOM for 5min)Same weight for 5min around 70-80% Then increase weight for the next 5minDeadlift (1 EMOM for [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: Min. 1) 10 Burpee DB Snatch (right arm only) Min. 2) 12 Toes-To-Bar Min. 3) 10 Burpee DB Snatch (left arm [...]

Saturday – 12/21/19

CFD - CrossFitMetconMetcon (2 Rounds for reps)Teams of 2 AMRAP in 12min 80cals on bike 40 Lateral burpees 40 Hang power cleans [115/80#] Rest 3min AMRAP in [...]

Friday – 12/20/20

CFD - CrossFitWeightliftingBack Squat (5x5 @75-80%)Same weight across Every 2:15Metcon#EVENT1MORRIS (Time)For time: 50 Wallballs [20/14#] 40cal Ski 30 DB [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. to finish... (Solo, not team) 50 Cals of Choice 40 American KB Swings 53/35 30 Cals of Choice 20 American KB Swings [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 3 Rounds: 25 Cal Row 25 Cal Assault Bike 25 Barbell Overhead Squats 45/35lb. (15-30min.) 200m Single Arm [...]

Wednesday – 12/18/19

CFD - CrossFitWeightliftingBench Press (5-3-3-2-2)Increasing weight Every 2minMetconMetcon (Time)For time: 5 Rounds 10 Strict Pull-ups 100’ Bear crawl Rx+ [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Teams of 2: (Only 1 person works at a time) 30min. AMRAP: 100 Double Unders 100 Cals of Choice 80 Alt. DB Snatches [...]

Tuesday – 12/17/19

CFD - CrossFitMetconMetcon (No Measure)4x 1:00 intervals Max Double Unders Max abmat sit-ups Max Russian KBS [70/53#] Max Front rack reverse lunge in place [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15min. to finish... 7 Rounds: 200m Run 10 Back Squats (off the ground) 95/65 5 Burpee Pull-Ups Rest 4min. 15min. to [...]