12/31/21

CFD - CrossFitMetconCFD 2021 New Years Eve Chipper (Time)For time: 20 Bar-facing burpees 21 Push press [135/95#] 20 Kettlebell swing [70/53#] 21 Thruster [...]

Thursday 12.30.21

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (Time)For time, complete by rotating between 15 seconds of work then 15 seconds of rest 100/70 Cal Row 100/70 [...]

Wednesday – 12/29/21

CFD - CrossFitWarm-upWarm-up (No Measure)Line drills/plyos Mini band walks +3 Squats each Olympic wall squat PVC: 10 Dislocates :45E Thoracic/Lat [...]

Tuesday – 12/28/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)EMOM for 24:00 1. 18/15cal Row 2. 2 Rope climb 3. 20/15cal Bike 4. Rest-Work up to :50 or less allowing for time [...]

Monday – 12/27/21

CFD - CrossFitWarm-upWarm-up (No Measure)Linde drills/plyos - EMOM for 9 min 1. 15 GHD hip ext 2. 40 dubs 3. 7-10 up-downs - 6 min 3 rounds 3 [...]

Friday – 12/24/21

CFD - CrossFitHope fully this year the Voice can figure out how this workout is to be completed. Maybe..MetconCFD's 12 Gifts of Christmas (Time)1 Clean [...]

Thursday – 12/23/21

CFD - CrossFitOpen GymMetcon (No Measure)Open Gym - Make up a missed workout, practice a skill, or work on mobilityConditioning5:30a/9a/4:30pMetcon (20 Rounds [...]

Tuesday 12.21.21

CFD - CrossFitGymnasticsMetcon (No Measure)10 Minutes to work on: Handstand Push-ups -OR- Handstand Walks Min 0-2: 2 Sets Hollow Rocks Superman [...]

Monday 12.20.21

CFD - CrossFitWeightliftingSot's Press (3-3-3)Every 90 seconds Increasing weight (small) From the rackSnatch Push Press (3-3-2-2-1-1)Every 2 [...]

Wednesday 12.22.21

CFD - CrossFitMetconMetcon (Time)For time 4 Rounds for time 50 Double Unders 400m Row 30 Sit ups 20 T2B 10 Deadlifts 275#/185#Time Cap: 22 [...]