Tuesday – 11/1/21

CFD - CrossFitStrengthDeadlift (5-3-3-2-2)-Increasing weight Every 2:30 -Perform without letting go of bar but they do not have to touch n go -Ending with a [...]

Saturday – 10/30/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 2 Rounds AMRAP in 4:00 4 Power clean 4 Toes to bar -Rest 2:00 AMRAP in 4:00 4 Front rack reverse lunges 4 [...]

Friday 10/29/21

CFD - CrossFitMetconMetcon (Time)For time 50-40-30-20-10 Calorie Row Overhead Squat 5-4-3-2-1 Rope ClimbsTime Cap: 30 minutes Rx weights: Male: 45#; 75#; 95#; [...]

Thursday – 10/28/21

CFD - CrossFitOpen GymMetcon (No Measure)-Work on a weakness: gymnastics or lifting technique -Make up a missed workout -Work on [...]

Wednesday 10/27/21

CFD - CrossFitMetconMetcon (No Measure)EMOM for 10 minutes 2 Power Snatch @ 70% 1RM + 5-8 Strict HSPUTry to TnG the power snatches Complete the HSPUs in [...]

Tuesday 10/26/21

CFD - CrossFitMetconMetcon (Time)10 Rounds for time: 21 Double Unders 7 C2B Pull-ups 5 Burpee Box Jumps 24"/20"Time Cap: 15 minutes Modifications: Double [...]

Monday 10/25/21

CFD - CrossFitWeightliftingMetcon (No Measure)Power Clean + Front Squat + Jerk EMOM for 9 min @ 3+3+3 EMOM for 9 min @ 2+2+2 EMOM for 9 min @ 1+1+1Record [...]

Saturday – 10/23/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 3 AMCAP on Rower in 25:00 - 10 Rounds 12 Deadlift [225/155#] 6 Box Jump [30/24"] 3 Rope Climb [x2 Rope pulls [...]

Friday 10/22/21

CFD - CrossFitWeightliftingBack Squat (5x5)Same weight across all sets Use 80-85% of your 1RM Every 2 minutesMetconMetcon (Time)For Time 60 Double [...]

Friday 10/22/21

CFD - CrossFitWeightliftingBack Squat (5x5)Same weight across all sets Use 80-85% of your 1RM Every 2 minutesMetconMetcon (Time)For Time 60 Double [...]