CrossFit – Mon, Oct 31

CFD - CrossFitWarm-up3x 200m Ski 15 back extensions 5 sumo inchworms + push up - Tabata Scap push ups 4x Ring dip lockout static hold 4x - Bench [...]

CrossFit – Sat, Oct 29

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 20-16-12–8-4 Bear Complex* [155/105#] 10-8-6-4-2 Rope climb Time cap: 35:00Bear complex= Power [...]

CrossFit – Thu, Oct 27

CFD - CrossFitConditioning 5:30a/9a/4:30pMetcon (Distance)5 Rounds 2:00 Max Distance Ski -Rest 2:00 2:00 Max Distance Bike -Rest 2:00-Record shortest [...]

CrossFit – Fri, Oct 28

CFD - CrossFitWeightliftingMetcon (10 Rounds for time)Every 3 minutes x 5 Rounds 60 Double Unders 9 Burpee Box Jump Overs 24"/20" 12 Toes-to-bar -Rest 3 [...]

CrossFit – Wed, Oct 26

CFD - CrossFitWeightliftingHang Clean (3 Waves @ 3-2-1)New set every 2 minutes Waves: 1st Wave 3@ 70% 2@ 75% 1@ 80% 2nd Wave 3@ [...]

CrossFit – Tue, Oct 25

CFD - CrossFitWeightliftingZots Press (5-5-5)New set every 90 seconds Increasing weight From the rack or floorSnatch Push Press + Snatch Balance (5 Sets x [...]

CrossFit – Mon, Oct 24

CFD - CrossFitStrengthBench Press (3-3-3-3-3)New set every 2 minutes Increasing weight 1 second pause at chest (to press from a dead stop)MetconMetcon [...]

CrossFit – Sat, Oct 22

CFD - CrossFitMetconMetcon (Time)Until 150 Burpee Box Jumps (24"20") are completed: (1) AMRAP in 4 minutes 24/18 Calorie Bike 24 Deadlifts 185#/135# Max [...]

CrossFit – Fri, Oct 21

CFD - CrossFitMetconTwo heats will be completed in classes and athletes will help count/judge for each other.CFD Intro (Time)3 RFT: 10 Thrusters 115#/80# 20 [...]

CrossFit – Thu, Oct 20

CFD - CrossFitConditioning 5:30a/9a/4:30pMetcon (5 Rounds for reps)6 Sets 2:30 On/2:30 Rest 12/9 Calorie Bike 6 100ft Shuttle Sprints Max Calorie Bike in [...]