01.22.22

CFD - CrossFitMetconMetcon (3 Rounds for reps)Teams of 2 AMRAP in 7:00 80-60-40-20 Double under [x1 Singles] Single arm DB Push press [50/35#] -Rest [...]

Friday – 01.21.22

CFD - CrossFitCardio StrengthMetcon (No Measure)Every 2 minutes x 7 Rounds 10/8 Cal Bike 2 Power Snatches - Rest 2 minutes - Every 2 Minutes x 7 [...]

Thursday – 01.20.22

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (No Measure)Row/Ski Intervals 500m x4 @ < 25spm Easy pace/rest 1:00 - 1,000m x4 Easy pace/rest [...]

Wednesday – 01.19.22

CFD - CrossFitWeightliftingTempo Back Squat + Back Squat (5 x (1+2))Every 2 minutes Increasing weight Tempo = 3:3:1 (3 second descent + 3 second hold in [...]

Tuesday – 01.18.22

CFD - CrossFitWeightliftingPush Press (3-3-2-2-1-1)Every 2 minutes Increasing weight From the rackMetconCrossFit Games Open 15.4 (AMRAP - Reps)8-Minute ARMAP [...]

Monday – 01.17.22

CFD - CrossFitGymnasticsMetcon (No Measure)12 minutes to complete: 4 Sets 10 Weighted Ring Rows 10 Strict Ring Dips 1-5 Muscle Ups [Ring or Bar] -Rest [...]

01.15.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 12 Rounds 8 Front squat [95/65#] 8 Toes to bar *Alternate full rounds - 50 Burpee box jump over [...]

Friday – 01.14.22

CFD - CrossFitWeightliftingPower Clean + Jerk (3-3-2-2-1-1)*Catching the clean in the power position *Jerk can be performed as a split or push jerkNew set [...]

Thursday – 01.13.22

CFD - CrossFitConditioningMetcon (No Measure)Every 2:00 x5 10/8cal Bike Into Every 2:00 x5 10/8cal Ski Rest 3:00 50/40cal Bike Rest 3:00 50/40cal [...]

Wednesday – 01.12.22

CFD - CrossFitWeightliftingBack Squat (3 Rep Max)Take 15 minutes to build to a 3 rep max back squat. If your body is not feeling like maxing out today, then [...]