CrossFit – Sat, Dec 10

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 20 rounds 3 wall walks 12 Single armDumbbell Hang Power Clean & Jerk [50#x1/35#x1] 32 Double unders [...]

CrossFit – Thu, Dec 8

CFD - CrossFitConditioning 5:30a/9a/4:30pMetcon (Calories)Death by… Calories on Rower *Once unable to complete the given cals in the minute and you would [...]

CrossFit – Wed, Dec 7

CFD - CrossFitWeightliftingOverhead Squat (3-3-3-2-2-2)New set every 2 minutes Increasing weight From the rackMetconMetcon (6 Rounds for time)Every 3 minutes [...]

CrossFit – Fri, Dec 9

CFD - CrossFitWeightliftingClean (2-2-2-(3x2))New set every 90 seconds Increasing weight for the first 3 sets Same weight across the last3 setsMetconMetcon [...]

CrossFit – Mon, Dec 5

CFD - CrossFitWeightliftingDeadlift (3-3-3-(3x3))New set every 2 minutes Increasing weight for the first 3 sets Same weight across the last 3 sets All touch [...]

CrossFit – Tue, Dec 6

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 22 minutes of: 40/32 Calorie Row 40 Handstand Push-ups 40/32 Calorie Bike 40 Push-ups 20/16 Calorie [...]

CrossFit – Sat, Dec 3

CFD - CrossFitMetconMetcon (5 Rounds for reps)Teams of 2 AMRAP in 6 minutes x 5 sets (no rest between) (1) 60 Wall Balls + Max Toes-to-bar (2) 60 Push Jerks [...]

CrossFit – Fri, Dec 2

CFD - CrossFitWeightliftingPower Snatch (7x3 @65-70%)EMOM for 7:00 Touch n go reps focusing on flat back with lats engaged. Pull yourself under the [...]

CrossFit – Thu, Dec 1

CFD - CrossFitConditioning 5:30a/9a/4:30pMetcon (Time)For time 3 Sets (rest 2 minutes between sets) 200m Ski 400m Bike -Rest 4 minutes (total)- 2 Sets [...]

CrossFit – Wed, Nov 30

CFD - CrossFitMetconThe Mouth (Time)Teams of 2 For time 2 Rounds 11 Bar Muscle ups 30 Power cleans [165/115#] - 98 Cals on machine of choice - 2 [...]