CFD - CrossFitWarm-upWarm-up (No Measure)Line drills - 2x 20 Banded good mornings 20 Reverse lunges 20 Pull apartsStrengthDeadlift (1x1)Time to retest our [...]

CFD - CrossFitMetconMetcon (3 Rounds for reps)Teams of 2 8:00 AMRAP Max distance sled pull [90/45#] Into… 8:00 AMRAP Max DB step ups [50/35#] [...]

CFD - CrossFitWeightliftingSnatch (2-2-2-2-1-1)70%-70%-75%-80%-90%-90% Every 2:00Overhead Squat (3-3-3-3-3)Every 2:00 Inc. Weight [...]

CFD - CrossFitConditioningMetcon (No Measure)Bike/Ski 3x 1:00 moderate pace 1:00 Rest or recovery pace 4x :30 Hard pace 1:30 Rest or recovery pace -Rest 3:00 [...]

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 18:00 40/28cal Row 40 Alt DB Snatch [50/35#] 20 Strict HSPUHSPU mods: abmat, abmat +, box hspu, [...]

CFD - CrossFitMetconMetcon (No Measure)3 Rounds for quality 200m Jog 6E Single Arm DB bent over row 10 Air squatMetcon (Time)For time 6 Rounds 12 Pistols 2 [...]

CFD - CrossFitStrengthDeadlift (5 x40% 5 x50% 5 x60%)Every 2:00MetconMetcon (Time)For time 3 Rounds 800m run 20 Kettlebell swings [50/35#] 20 Box [...]

CFD - CrossFitMetconThe Mouth (Time)Teams of 2 For time 2 Rounds 11 Bar Muscle ups 30 Power cleans [165/115#] - 98 Cals on machine of choice - 2 Rounds 6 Bar [...]

CFD - CrossFitStrengthDeadlift (5x @75%, 3x @85%, 1+ @95%)Every 3:00Front Squat (3-3-3-3-3)Tempo 3:3:0 Every 2:00 Increase weightMetconMetcon [...]

CFD - CrossFitConditioning5:30am and 4:30pmMetcon (Time)Teams of 2 For time 10k RowSwitch as you like. Suggested switching every 1kWeightlifting6:30am and [...]