Tuesday – 05.17.22

CFD - CrossFitMetconMetcon (5 Rounds for time)Every 5 minutes for 5 rounds (25 min total) 60 Double Unders 3 Rope Climb 20 Wall BallsScore: record times for [...]

Monday – 05.16.22

CFD - CrossFitWeightliftingHang Power Snatch (5-4-3-2-1)New set every 2 minutes Increasing weight each set Build to today's heavy set of oneMetconMetcon [...]

Wednesday – 05.18.22

CFD - CrossFitWeightliftingDeadlift (Heavy set of 2)Deadlift Cycle - Week 1 of 9 Take 10:00 to work to one set of two reps at 75% of your desired one [...]

Friday – 05.20.22

CFD - CrossFitMetconMetcon (Time)For Time 4 Rounds "Cindy" -Immediately into- 4 Rounds 200m Run 10 Pull-ups -Immediately into- 4 Rounds 200m [...]

Saturday – 05.14.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 - AMRAP in 24:00 800m Run (split in 200’s) 70 KBS 53/35# 70 Toes to bar 800m Run 100 Burpee pull [...]

Thursday – 05.12.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (6 Rounds for time)Every 6:00 x6 250m Row 200m Run 250m SkiGoal: < 4:00Weightlifting6:30a/9a/5:30pJerk in [...]

Wednesday – 05.11.22

CFD - CrossFitMetcon (Weight)EMOM for 30 minutes 1 Deadlift + 1 Power Clean + 1 Front Squat + 1 Hang CleanHang on to the bar for the entire complex Increase [...]

Tuesday – 05.10.22

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20 minutes 400m Run 20 Sit-ups 2 Rope ClimbsGoal: 4+ Rounds GHDs, ambits & abmats w/ a med [...]

Friday – 05.13.22

CFD - CrossFitWeightliftingBack Squat (1x20)Final Week! 10 minutes to completeMetconMetcon (Time)3 Rounds for time 20 Calorie Row 20 Single-Arm DB [...]

Monday – 05.09.22

CFD - CrossFitWeightliftingBench Press (5-5-5-5-5)New set every 2 minutes Increasing weight every setMetconMetcon (Time)4 RFT 42 Double Unders 15 Ring [...]