Friday – 1/24/2020

CFD - CrossFitMetconMetcon (Time)For time 50/35cal bike 25 KBS [70/53#] 25 Burpee 25 KBS 25 Burpee 50/35cal skiTime cap: 17minPost WodMetcon (No Measure)3 [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35 min to finish... 3 Rounds 50 Russian Swings (53/35) 20 DB Box Step Overs 35/20s 400m Single Arm Farmer Carry [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 4 min x 10 Rounds: 200m Run 200m Row 10 DB Snatches (45/30) 10 Wall Balls (20/14lb.) 7 Toes-To-BarDaaaaaammmmmn! Can [...]

Wednesday – 1/22/2020

CFD - CrossFitMetconMetcon (8 Rounds for time)Every 4 min x 8 Rounds 16/12 Cal Row 12 Thrusters 95#/65# 8 C2BThrusters and chest to bar pull-ups should be [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)6min. AMRAP: 1000m Row Max DB Floor Press in remaining time.. 6min. AMRAP: 1000m Run Max DB Deadlifts (70/50's) in [...]

Tuesday – 1/21/2020

CFD - CrossFitMetconMetcon (Time)10 Rounds for time 35 Double Unders 10 SDHP 95#/65#AccessoryMetcon (No Measure)4 Sets for quality 10 BB Devil Wheels 10 BB [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Complete as many rounds and reps as possible in 14 minutes of: 2 rounds of: 10 Alt. DB Lunges (45/30s) 10 [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12 min to finish... 100 Single Arm DB Push Press 50/35 *10 Pull-ups EMOM (Start with pull-ups. 100 DB Push Press total. [...]

Monday – 1/20/2020

CFD - CrossFitWeightliftingPush Jerk (2-2-2-2-2)Increasing weight Every 2:00MetconMetcon (AMRAP - Reps)12 min AMRAP 16 BBJO 24"/20" 2 Rope [...]

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 [...]