Saturday – 1/18/2020

CFD - CrossFitMetconMetcon (2 Rounds for reps)Teams of 2 AMRAP in 12min 10 Toes to bar 5 Power snatch [115/80#] Immediately into... AMRAP in 12min 10/7cal [...]

Friday – 1/17/2020

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 10min 10 Clean & Jerks 10 Front Squats [135/95#]AccessoryMetcon (No Measure)4 Rounds for Quality SA Farmer [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)11 min AMRAP: 10 DB Hang Clean and Jerks 45/30s 10 Cal Ski 10 Push-ups 11 min AMRAP: 10 Alt. DB Snatches 10 Cal Row 10 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 Rounds 400m Run 20 DB Box Step Overs (20" for everyone) *in order for this to work the way I want, I need [...]

Wednesday – 1/15/2020

CFD - CrossFitWeightliftingBench Press (3-3-3-3-3)Every 2:00 Work up to heavy triple for the day Rest 3min take 65% of your last triple and complete it for [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Metcon (No Measure) 15 min to finish... 5 Rounds: 10 Pull-ups 10 Burpees 10 DB Push Press (50/35s) Immediately into... 100 [...]

Tuesday – 1/14/2020

CFD - CrossFitWeightliftingBack Squat (2 EMOM for 10min)@75-80% Same weightMetconMetcon (AMRAP - Reps)AMRAP in 14min 15 Medball cleans [20/14#] 15 Box [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20 min to get as far as possible... 2-4-6-8-10... DB Squat Cleans (50/35) 20 Wall Balls (20/14lb.) 100m KB Farmer Carry [...]

Monday – 1/13/2020

CFD - CrossFitWarm-upWarm-up (No Measure)Individual: 3 Rounds 250m Row 12 Wall balls Group: ->Line drills- high knees, butt kicks, skips, spiderman lunge, [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds 1 min: Cal Ski 1 min rest 1 min: Burpee Box Jump Overs 24/20" 1 min rest 1 min: Cal Row 1 min rest 1 min: Toes to [...]