Wednesday – 9/1/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 24:00 Buy in 1 mile run - 20 Handstand push up 20 Toes to bar 40 Push Up 40 Sit-upGoal: -1 mile run under 10 [...]

Wednesday – 9/1/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 24:00 Buy in 1 mile run - 20 Handstand push up 20 Toes to bar 40 Push Up 40 [...]

Tuesday – 8/31/21

CFD - CrossFitStrengthBack Squat (10x2 @80%)2 EMOM for 10:00MetconMetcon (Time)For time 3 Rounds 10 Snatch [95/65#] 10 Box jump over [24/20"] -30 Bar [...]

Monday – 8/30/21

CFD - CrossFitStrengthDeadlift (5-3-3-2-2)Increase weight Every 2:15MetconJackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 [...]

Saturday – 8/28/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 7:00 60/40cal Row 20 Bar facing burpees Max power snatch [95/65#] -Rest 2:00 AMRAP in [...]

Friday – 8/27/21

CFD - CrossFitStrengthSuperset all three movementsFront Rack Step-up (4x6E)Using a box or a stack of weights that does not cause you to lift your leg up higher [...]

Thursday – 8/26/21

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (No Measure)Every 4:00 x5 400m Run -Rest 5:00- EMOM for 18:00 1. 15/10cal Bike 2. 15/10cal Row 3. 15/10cal [...]

Wednesday – 8/25/21

CFD - CrossFitWeightliftingSnatch (3 EMOM for 5:00 @75%)-Rest 1:00 after completing all five minutesSnatch (2 EMOM for 5:00 @80%)-Rest 1:00 after [...]

Friday – 8/20/21

CFD - CrossFitWeightliftingPower Clean (10x3 @60-70%)3 EMOM for 10min If you increase weight, do so no later than the 4th set. Goal of this piece is to [...]

Thursday – 8/19/21

CFD - CrossFitConditioning ()WeightliftingMetcon (No Measure)Snatch Muscle snatch 4x4 @50-60% Every 2:00 - Snatch high pull 3x3 @80-100% Every [...]