Tuesday 9/21/20

CFD - CrossFitWeightlifting1/2 Deadlift + Deadlift (6x1+1)The first deadlift is to the mid-knee area. Then back to the ground for a touch 'n' go [...]

Monday 9/20/21

CFD - CrossFitWeightliftingFront Squat (2 EMOM for 10 minutes)2 reps EMOM for 10 minutes 80-85% of 1RM Front Squat Brace your core for the duration of [...]

Saturday 9/18/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 8 min 60 T2B 60 Hang Power Clean and Jerk 95#/65# 60 BBJO 24"/20" -rest 2 min- AMRAP in 8 [...]

Friday – 9/17/21

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 6:00 x5 20/15cal Ski 20 Wall balls [20/14#] 10 Power snatch [115/80#]*Work fast to give yourself time to [...]

Thursday 9/16/21

CFD - CrossFitConditioningMetcon (No Measure)Teams of 2 6 sets each 10 Cal Row 10 Cal Ski 10 Cal Bike 200m runRotate full sets SPRINT these sets Time cap: 35 [...]

Tuesday – 9/14/21

CFD - CrossFitWarm-upWarm-up (No Measure)Line Drills - EMOM for 10min 1. 200/150m Row 2. 40 Double unders/Practice/Singles for :45MetconMetcon (Time)3 Sets [...]

Tuesday – 9/14/21

CFD - CrossFitMetconMetcon (Time)3 Sets 3:00 rest between 3 Rounds 7 Sumo deadlift high pull [95/65#] 7 Lateral burpeesScore is total time including rest (6:00 [...]

Friday – 9/10/21

CFD - CrossFitStrengthPush Press (5-3-2-2-1-1)From the rack End with a heavy single for today. Focus on dipping straight up and down. Aggressive hip drive and [...]

Thursday 9/9/2021

CFD - CrossFitConditioningMetcon (No Measure)Manchester United Beep Test (Rowing Edition) Until Failure: Min 1-10: 25 seconds to complete a 100m/80m row [...]

Saturday – 9/4/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 As Many Cals As Possible on Bike in 24:00 6 Rounds 100m sled pull 40 Synchro plate G2OH [45/35#] 100m sled [...]