Friday – 1/31/2020

CFD - CrossFitStrengthEvery 3min x5Deadlift (3-3-2-2-2)-Increase weight ending with heavy double and control the bar down to the ground on final repBird Dog [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)*10min. to try and finish each section. *3min. Rest after Each section. 3 Rounds: (0-10min.) 20/15 Cal Assault bike 20 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20min. Running Clock... 5 Rounds: 200m Run 15 DB Floor Press (45/25s+) 15 Wall Balls (20/14lb.) 10 Burpee DB Deadlifts [...]

Wednesday – 1/29/2020

CFD - CrossFitWarm-upWarm-up (No Measure)Group warmup: Every 2 minutes x 4 rounds 125-200m row 8-12 burpees over the rowerMetconMetcon (2 Rounds for reps)8 [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)15 min AMRAP: 12 Push Press 95/65lbs. 12 Sit-Ups 12 Cal Row 5 min EMOM: Min 1: Max Slam Balls 30/20lb. Min 2: Plank Min [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-20 min... 3 Rounds: 20 Alt. DB Snatches 50/35lb. 500m Row 20 Push-ups 10 Burpee Pull-ups 20-30 min... 3 Rounds: 400m [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: (0-2min.) 30 Cal Row (2-4min.) 2 Rounds: 5 Burpees 10 DB Lunges 35/25s+ 15 Air Squats (4-6min.) 30/20 Cal [...]

Monday – 1/27/2020

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8E DB Reverse lunges (DB's held down at side) -Complete all lunges on one leg before switching 6E Single arm [...]

Tuesday – 1/28/2020

CFD - CrossFitWeightliftingSnatch (2-2-2-1-1-1)Every 1:30 Increase weight and finish with heavy single for the dayMetconMetcon (Time)21-15-9 Overhead Squat [...]

Saturday – 1/25/2020

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 6 Rounds 15 Wall balls 20/14# 5 Cleans 155/105# - 6 Rounds 12 Wall balls 4 Cleans 185/125# - 6 Rounds 9 [...]