Wednesday – 08.03.2022

CFD - CrossFitMetconMetcon (Time)EMOM for 12 minutes (1) 2 Wall Walks OR 30ft Handstand Walk (2) 12 Box Jump Overs (3) 8 Burpee Toes to Bar -Rest 3 [...]

Friday – 08.05.2022

CFD - CrossFitWeightliftingMetcon (No Measure)Every 2 minutes x 8 rounds 10/8 Cal Bike 2 Power Snatch -Rest 2 minutes- Every 2 minutes x 8 rounds 10/8 [...]

Monday – 08.01.22

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

Saturday – 07.30.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 "Triple 3" For time 3,000 m Row 300 Double Unders 3 mile runTime cap: 45 minutes Goal time: [...]

Friday – 07.29.22

CFD - CrossFitMetconMetcon (2 Rounds for time)For time 0:00-16:00 3 Rounds 21 Wall balls [20#/14#] [10'/9'] 15 Bar facing burpees 9 Power [...]

Thursday – 07.28.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (Calories)CFD At-Bat 3 Sets of a death by: RowingDeath by is an EMOM until failure Men start @8 [...]

Wednesday – 07.27.22

CFD - CrossFitWarm-upWarm-up (No Measure)8:00 EMOM 1. 125m row 2. 20 Russian swings - Mobility Low banded lat/tricep stretch 1:00 E side - Empty [...]

Tuesday – 07.26.22

CFD - CrossFitMetconMetcon (No Measure)EMOM for 30:00 1. 12 Pistols/Step ups 2. 2 Rope climbs 3. 20 Sit-ups [GHD/Abmat/Abmat+MB] 4. 15/12cal Ski 5. [...]

Monday – 07.25.22

CFD - CrossFitWarm-upWarm-up (No Measure)Plyos - 4x :20 Jumping Jacks :10 Rest :20 Air Squats :10 Rest - 3 Rounds 200m Jog 3 Deadlifts 2 HPC 1 [...]

Saturday – 07.23.22

CFD - CrossFitMetcon (AMRAP - Reps)Teams of 2 Get as far as possible in 30 minutes of: 100 Cal Ski 100 Sit-ups 100 DB snatches 50#/35# 100 Push-ups 100 [...]