Thursday – 06.30.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (6 Rounds for time)Every 5:00 x6 200m Row 200m Ski 200m RunWeightlifting6:30a/9a/5:30pMuscle Clean [...]

Friday – 07.01.22

CFD - CrossFitWeightliftingSnatch (3 Waves @ 3-2-1)New set every 1:45 Waves: 1st Set: 3@82.5% 2@85% 1@87.5% 2nd [...]

Wednesday – 06.29.22

CFD - CrossFitMetconMetcon (4 Rounds for time)4 sets, each for time [0-4] 200m Run 20 Air Squats 40 Double Unders [4-12] 400m Run 40 Air Squats 80 [...]

Tuesday – 06.28.22

CFD - CrossFitWeightliftingDeadlift (1x2 @ 90% of Desired 1RM)Take 10:00 to work to one set of two reps at 90% of your desired one rep max [...]

Monday – 06.27.22

CFD - CrossFitWeightliftingPush Press (2-2-2-1-1-1)New set every 2 minutes From the rack Find todays heavy singleMetconMetcon (Time)For [...]

Saturday – 06.25.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 2 Rounds 800m run w DB [Split in 200's] 100 Alt DB snatches 100 Push ups 200m Walking lunge w DB [...]

Thursday – 06.23.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (Time)Row Intervals 500m x6 -Rest 2:00 betweenThese are all out efforts Slowest time is your [...]

Wednesday – 06.22.22

CFD - CrossFitAccessorySot's Press (3-3-3-3)New set every 90 seconds Start light and make small increases in weight Intent: improve overhead positioning [...]

Tuesday – 06.21.22

CFD - CrossFitWeightliftingDeadlift (1x2 @ 85% of desired 1RM)Take 10:00 to work to one set of two reps at 85% of your desired one rep max [...]

Friday – 06.24.22

CFD - CrossFitWeightliftingClean and Jerk (2-2-2-1-1-1)New set every 2 minutes Increasing weight Find today's heavy singleMetconMetcon (AMRAP - Rounds and [...]