CFD - CrossFitConditioning5:30am and 4:30pmMetcon (No Measure)Part I. Row OR Ski 3:00 moderate pace to warm up 7 Rounds :30 sprint 1:30 recovery pace -Rest [...]

CFD - CrossFitPUMP DAYMetconMetcon (3 Rounds for reps)6:00 AMRAP 10 Strict Press 10 Barbell Curls -Rest 2 min- 8:00 AMRAP 10/7 Cal Row 10 Push ups -Rest [...]

CFD - CrossFitMetconMetcon (Time)For time 100 Front squats [135/95#] -EMOM complete 5 Toes to bar -Begin the workout with toes to [...]

CFD - CrossFitStrengthDeadlift (5 x65%, 5 x75%, 5+ 85%)-Every 2:30 -No belt during 65% and 75%, work on bracing coreMetconGrettel (Time)10 [...]

CFD - CrossFitMetconMetcon (AMRAP - Reps)Every 7:00 x4 1. 600m Run + Max Alt. DB Hang Snatch 2. 600m Run + Max Alt. DB Hang Clean & Jerk 3. 60 Alt. DB Hang [...]

CFD - CrossFitStrengthBack Squat (8-4-2-4-8)-65%-75%-85%-80%-75% -Every 2 minMetconMetcon (Time)For time 200m Run 2 Power clean [...]

CFD - CrossFitConditioning5:30a and 4:30pMetcon (3 Rounds for time)Every 10:00 x3 1k row 800m runWeightlifting6:30a and 5:30pClean [...]

CFD - CrossFitMetconMetcon (No Measure)EMOM for 30:00 1. 15/10cal Bike 2. 10 Bench Press @65% 3. 20 GHD situp [bench GHD/x2 abmat] 4. 12-15 Box jump over [...]

CFD - CrossFitMetconMetcon (Time)For time 3 Rounds 20 Thruster [95/65#] 20 Pull-up -Rest 2:00 between roundsGoal of going unbroken/ minimal breaks.Post [...]

CFD - CrossFitStrengthDeadlift (1x1)15:00 to establish 1RM to begin strength cycleMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 12:00 25/17cal Row/Ski 25 [...]