Thursday – 7/1/21
CFD - CrossFitConditioning5:30am/4:30pm
9:00am class choiceMetcon (No Measure)Ski Erg
5 x 500m / 2:00 easy paceDuring the 2:00 piece, row during this time if [...]
Wednesday – 6/30/21
CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 16:00
200m Run
2 Rope Climbs
20 Push ups->200m= 2 reps
->Rope climb mods: 1 rope climb, 1 rope [...]
Tuesday – 6/29/21
CFD - CrossFitMetconMetcon (6 Rounds for time)Every 2:00 x6
50 Double under
3 Power snatch @70-80% or 135/95
-
Every 2:00 x6
10 Lateral burpee
5 Power [...]
Monday – 6/28/21
CFD - CrossFitMetconMetcon (Time)For time
21-15-9
Ring Dip
Step up [24/20"] [50/35#]
V-up
Into…
9-15-21
Box pike push up
Step up [24/20"] [50/35#]
GHD [...]
Saturday – 6/26/21
CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2
AMRAP in 12:00
40/30cal Ski
20 Power Clean [135/95#]
60 Wall ball [20/14#] [10/9']
-
AMRAP in 6:00
Max Bar [...]
Friday – 6/25/21
CFD - CrossFitStrengthOverhead Squat (5-5-5-5-5)Increasing weight, ending with heavy 5 for the day
Every 2:30MetconMetcon (Time)For time
30-20-10
Overhead [...]
Thursday – 6/24/21
CFD - CrossFitConditioning5:30am and 4:30pm
9am Class ChoiceMetcon (No Measure)Row
3x 750m
-Row at an easy pace for 3:00*If all rowers are taken, partner up [...]
Wednesday – 6/23/21
CFD - CrossFitMetconMetcon (Time)For time
1 Mile run
30 Deadlifts [225/155#]
800m Run
20 Deadlifts [275/185#]
400m Run
10 Deadlifts [315/225#]
Cap: [...]
Tuesday – 6/22/21
CFD - CrossFitMetconMetcon (Time)For time
7 Rounds
40 Dubs [x1 Singles/jump taps]
10 Front squat [115/80#]
Cap: 16:00AccessoryMetcon (No Measure)3-4x
10 [...]
Saturday – 6/19/21
CFD - [...]