Saturday – 2/29/20

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 7min 10/7cal Bike 10 T2B -Rest 2:00- AMRAP in 7min 12/9cal Row 12 Box jump overs 24/20" -Rest [...]

Friday – 2/28/20

CFD - CrossFitWarm-upWarm-up (No Measure)Individual: Shoulder mobility -Banded on rig -Lax ball pec/anterior delt mash -Crossover symmetry Group: 3 [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 7min. X 5 Rounds: 250m Row 200m Run 50 Double Unders 15 Burpees 15 Wall Balls 15 Toes-To-Bar Advanced: 20 reps on [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)With a running clock: ...at the 0:00 AMRAP 6: 15 Cal Assault Bike 10 Pull-UPS ...at the 10:00 AMRAP 6: 10 Cal Assault [...]

Wednesday – 2/26/20

CFD - CrossFitWeightliftingTempo Back Squat + Back Squat (5x1+3)Every 2:30 Same weight Tempo 3:3:0 3sec down, 3sec hold, 0 upMetconMetcon (AMRAP - Reps)AMRAP [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)EMOM X 6 Rounds: (0-30min.) Min. 1) 15 Push Press 95/65lbs. + Min. 2) 10 SDHP’s 95/65lbs. + Min. 3) 10 DB Raises** (make [...]

Tuesday – 2/25/20

CFD - CrossFitWeightliftingPower Snatch (5X2 @75-80%)2EMOM for 5min Touch N Go reps Rest 1min then go into the next EMOMPower Snatch (5x1 @80-90%)1 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Cardio Core Teams Day!!! 30min. AMRAP: 100 Cal Row 100 Wall Balls 20/14 80 American KB Swings 70/53 80 Toes-To-Bar 60 [...]

Monday – 2/24/20

CFD - CrossFitMetconMetcon (No Measure)EMOM for 21min 1) 15-20/10-15cal Row 2) 1-2 Rope climbs 3) 8-15 Toes to bar->Make this workout more about having a goal [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 2min. x 8 Rounds: (Alternating Between: 1.) 35/25 Cal Row 2.) 90sec. AMRAP of: 5 Pull-Ups 10 Push-Ups 15 Air [...]