CFD - CrossFitWarm-upWarm-up (No Measure)Mini band walks - Line drills/plyos - Every 1:30 x5 :20-:30 Front Rack BB Hold @120% of 1RM Front [...]

CFD - CrossFitGymnasticsToes-To-Bar10 minutes to work on T2B focusing on good positioning, tight kip and effective reps.MetconMetcon (Time)GHD OH Lunges [...]

CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 minutes for 5 rounds 10/8 Cal Ski 2 Snatch [Squat or Power] -Rest 2 minutes- Every 2 minutes for 5 [...]

CFD - CrossFitWeightliftingThruster (2-2-2-2-2)From the floor Every 2 minutes Increasing weightMetconMetcon (Time)For time 5 Rounds 35 Double Unders 9 [...]

CFD - CrossFitAccessoryMetcon (No Measure)4 Sets 8 DB/KB Single-Leg Romanian Deadlift (right) 8 DB/KB Single-Leg Romanian Deadlift (left) 16 Russian KBS [...]

CFD - CrossFitMetconG$'s Turkey Trot (Time)1k Indian Run 90 Double unders 800m Row 70 Wall balls [20/14#] 600m Run 50 Burpees 400m Plate carry 30 HSPU 200yd [...]

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 30min 100/80cal Bike or Ski 80 Kettlebell swings [70/53#] 60 Box jump overs [24/20"] 40 Burpees 20 [...]

CFD - CrossFitWeightliftingTempo Front Squat + Front Squat (5x1+3)Tempo=3 second descent, 3 second hold at the bottomEvery 2 minutes Increasing [...]

CFD - CrossFitConditioning5:30a/9:00a/4:30pMetcon (No Measure)Every 2:00 x5 250/200m Ski -Rest 2:00 Every 2:00 x5 500m BikeWeightliftingSnatch Balance [...]

CFD - CrossFitWeightliftingStrict Press (2-2-2-1-1-1)Every 90 seconds Find a heavy single for today Reset after each repMetconMetcon (6 Rounds for time)Every [...]