Q Day 7 – 3/23/20

CFD - Distinction @HomeWarm-up and workout briefing https://youtu.be/VwPC7sxVPmAWarm-upWarm-up (No Measure)2 Rounds :20 High knees :20 Butt kicks :20 [...]

Monday – 3/23/20

CFD - CrossFitEMOMMetcon (No Measure)EMOM for 12min 1. 15/10 cal Ski 2. 8 Strict HSPU->Work 50sec or less ->Strict HSPU's work on the ROM and getting [...]

Q Day 6 – 3/21/20

CFD - Distinction @HomeSpend some time outside and go for a walk/run OR give this optional workout a shotMetconMetcon (Time)For time: 5 Rounds 10 Lateral [...]

Q Day 5 – 3/20/20

CFD - Distinction @HomeWarm-up and workout brief https://youtu.be/KESDxxLsX0QWarm-upWarm-up (No Measure)Go for a jog or spend a few minutes jumping [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)"Butts & Guts Glory" (0-4min.) 1min. Plank on elbows Immediately into; 12/10 Cal Row 12/10 Cal Bike 200m [...]

Friday – 3/20/20

CFD - CrossFitWeightliftingSnatch (1x1)->15min to establish a rep max and work on techniqueGymnasticsMax Muscle Ups in 6 min (AMRAP - Reps)AMRAP in 6 [...]

Q Day 4 – 3/19/20

CFD - Distinction @HomeWarm-up briefing https://youtu.be/bVJbZ6Y3FIE Workout briefing https://youtu.be/FiGsQNmg_sAWarm-upWarm-up (No Measure)2 Rounds In [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-6min. 1 Round: 500m Row 30 Close Stance DB Squats (50/35lb.) 15 Pull-Ups 6-12min. 3 Rounds: 20 Alt. DB Snatches [...]

Q Day 3 – 3/18/20

CFD - Distinction @HomeWarm-upWarm-up (No Measure)2 Rounds 10 Forward/back hops (both feet) [1-2 count] 10 Lateral hops (both feet) [1-2 count] 10 Single leg [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (Time)Can anyone finish this massive chipper in 35min? 10 *** 20 Wall Balls 30 Cal Assault Bike 400m Run 50 DB Russian Twists [...]