Saturday – 7/31/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 24:00 60/40cal ski 60 SA devil press 60/40cal row 60 SA devil press 600’ SA DB OH walking [...]

Saturday – 7/31/21

CFD - CrossFitPreviously programmed 9/16/17Metcon (Time)50-40-30-20-10 Hang Clusters [95/65#] 10-20-30-40-50 Bar Facing Burpees 400 meter run (split) between [...]

Thursday – 7/29/21

CFD - CrossFitConditioningMetcon (AMRAP - Reps)3 sets (total of 30 minutes) EMOM for 10 min (1) 9 Cal Row/Ski/Bike (2) 12 Cal Row/Ski/Bike (3) 15 Cal [...]

Tuesday – 7/27/21

CFD - CrossFitWeightliftingOverhead Squat (5x5)Same weight across all sets Use 70% of 1RM New set every 2 minMetconMetcon (AMRAP - Rounds and Reps)AMRAP in [...]

Wednesday – 7/28/21

CFD - CrossFitMetconMetcon (Time)Mash For Time 2 Rounds 75 Double Unders 15 Burpee Box Jump Overs 24"/20" - Rest 5 min - 25 T2B 50 HSPU 25 T2B - Rest 5 min [...]

Monday – 7/26/21

CFD - CrossFitWeightliftingClean and Jerk (2-2-2-1-1-1)Build to today's heavy single New set every 2 minutes Avoid using belt, if able FULL clean Push or [...]

Friday – 7/30/21

CFD - CrossFitMetconMetcon (4 Rounds for time)4 Sets, each for time 1 Round of "DT" 4 Rounds of "Cindy" 1 Round of "DT" @135#/95# -Rest 4 min between [...]

Saturday – 7/24/21

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP in 24 min A: 400m run B&C: AMRAP (full rounds) 4 SDHP 95#/65# 4 T2B 4 BFBs*B&C will [...]

Thursday – 7/22/21

CFD - CrossFitConditioningMetcon (No Measure)[0-4] 30 Second Ski (fast) 200m Run 30 Second Ski (fast) [4-12] 1 minute Ski (moderate-fast) 400m Run 1 minute [...]

Tuesday – 7/20/21

CFD - CrossFitMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime cap [...]