Saturday 10/9/21

CFD - CrossFitMetconMetcon (4 Rounds for reps)Teams of 2 Every 7 minutes for 4 rounds (28 min total) (1) 60 Wall Balls 200m run together Max HSPU in remaining [...]

Saturday 10/9/21

CFD - CrossFitMetconMetcon (4 Rounds for reps)Teams of 2 Every 7 minutes for 4 rounds (28 min total) (1) 60 Wall Balls 200m run together Max HSPU in remaining [...]

Friday – 10/8/21

CFD - CrossFitWeightliftingClean (2-2-2-2-2-2)*Suggested percentages: 65-70-70-75-80-85% *Every 2:15 *Reps can be performed as doubles or singles *Both [...]

Thursday – 10/7/21

CFD - CrossFitConditioningMetcon (Time)For time 2 Sets Ski 600m @ easy/moderate pace 200m @ hard pace 400m @ easy/moderate pace -Rest 4 min- Bike 35/25 Cal [...]

Wednesday – 10/6/21

CFD - CrossFitMetconMetcon (Time)For time 500m Row 20 Chest to bar pull up 15 Power snatch [115/75#] 500m Row 20 C2B 10 Power snatch [135/95#] 500m Row 20 [...]

Tuesday – 10/5/21

CFD - CrossFitStrengthBack Squat (5-5-3-3-3)Suggested percentages: 70-70-75-80-85% Every 2:30MetconMetcon (AMRAP - Reps)AMRAP in 2:00 x5 12/9cal Bike 12 [...]

Monday – 10/4/21

CFD - CrossFitWarm-upMetconDT (Time)5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF [...]

Saturday – 10/2/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 14:00 3 Hang power snatch [115/80#] 3 Power snatch 9/6cal Ski *Alternate full rounds -Rest [...]