Tuesday – 7/6/21

CFD - [...]

Monday – 7/5/21

CFD - CrossFitMetconMetcon (Time)For time 400m run - 15-9-6 Power snatch GHD sit-up [x2 abmat] - 400m run - 15-9-6 Power clean Lateral burpee - 400m [...]

Saturday – 7/3/21

CFD - CrossFitMetconMetcon (3 Rounds for reps)AMRAP in 10:00 10/7cal Row 10 Single Arm Dumbbell Shoulder to Overhead [50/35#] *Rotate full rounds - AMRAP in [...]

Friday – 7/2/21

CFD - CrossFitStrengthBack Squat (5-5-5-5-5)Increasing weight, ending with a heavy 5 for today Every 2:30MetconMetcon (Time)For time 100 Wallball [20/14#] [...]

Thursday – 7/1/21

CFD - CrossFitConditioning5:30am/4:30pm 9:00am class choiceMetcon (No Measure)Ski Erg 5 x 500m / 2:00 easy paceDuring the 2:00 piece, row during this time if [...]

Wednesday – 6/30/21

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 16:00 200m Run 2 Rope Climbs 20 Push ups->200m= 2 reps ->Rope climb mods: 1 rope climb, 1 rope [...]

Tuesday – 6/29/21

CFD - CrossFitMetconMetcon (6 Rounds for time)Every 2:00 x6 50 Double under 3 Power snatch @70-80% or 135/95 - Every 2:00 x6 10 Lateral burpee 5 Power [...]

Monday – 6/28/21

CFD - CrossFitMetconMetcon (Time)For time 21-15-9 Ring Dip Step up [24/20"] [50/35#] V-up Into… 9-15-21 Box pike push up Step up [24/20"] [50/35#] GHD [...]

Saturday – 6/26/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 12:00 40/30cal Ski 20 Power Clean [135/95#] 60 Wall ball [20/14#] [10/9'] - AMRAP in 6:00 Max Bar [...]

Friday – 6/25/21

CFD - CrossFitStrengthOverhead Squat (5-5-5-5-5)Increasing weight, ending with heavy 5 for the day Every 2:30MetconMetcon (Time)For time 30-20-10 Overhead [...]