Saturday – 04.30.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 Get as far as you can in 30 minutes of... 100 Cal Row 100 Handstand Push-ups 100 Box Jumps 100 Push-ups 200 [...]

Friday – 04.29.22

CFD - CrossFitStrengthBack Squat (1x20)Week 6 10:00 to complete Increase weight from previous week. If this program is becoming a lot for you, scale back the [...]

Thursday – 04.28.22

CFD - CrossFitConditioningMetcon (Time)Row For Time 5x 400m/350m Row (Sprint) -Rest 1:30 between- 3x 800m/700m Row -Rest 3:00 between- 1x 1600m/1400m [...]

Wednesday – 04.27.22

CFD - CrossFitWarm-upWarm-up (No Measure)Plyos and General Warm Up - Specific Warm Up - 3 Rounds: 3 Deadlifts - 1st weight 3 Deadlifts - 2nd weight 6 [...]

Tuesday – 04.26.22

CFD - CrossFitStrengthFront Squat (2-2-2-2-2)Increasing weight to heaviest double for today Every 2:00MetconMetcon (Time)For time Buy in: 150 Dubs [x1 [...]

Monday – 04.25.22

CFD - CrossFitWarm-upWarm-up (No Measure)Plyos - 3 Rounds 10 KB Deadlifts :30 Plank 10 Plank shoulder taps 5 Push upsMetconMetcon (AMRAP - Reps)AMRAP in [...]

Saturday – 04.23.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 26 Minutes 30 Cal Row 30 Points* 30 Hang Power Snatch 75#/55# - 30 Cal Row 30 Points* 24 [...]

Friday – 04.22.22

CFD - CrossFitStrengthBack Squat (1x20)Week 5 10:00 to complete Increase weight from last week. Focus on controlling breathing.Deadlift (5x5 w tempo [...]

Thursday – 04.21.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (3 Rounds for time)Teams of 2 3 Sets, each 21-15-9 Bike Calories Ski Calories *See details belowTime cap [...]

Wednesday – 04.20.22

CFD - CrossFitMetconMetcon (6 Rounds for time)Every 2:00 x6 18/15cal Row 12 Box jumps [24/20"] -2:00 rest into the next EMOMIntent: Finish interval within [...]