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 [...]