Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 Rounds 400m Run 20 DB Box Step Overs (20" for everyone) *in order for this to work the way I want, I need [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Metcon (No Measure) 15 min to finish... 5 Rounds: 10 Pull-ups 10 Burpees 10 DB Push Press (50/35s) Immediately into... 100 [...]

Wednesday – 1/15/2020

CFD - CrossFitWeightliftingBench Press (3-3-3-3-3)Every 2:00 Work up to heavy triple for the day Rest 3min take 65% of your last triple and complete it for [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)20 min to get as far as possible... 2-4-6-8-10... DB Squat Cleans (50/35) 20 Wall Balls (20/14lb.) 100m KB Farmer Carry [...]

Tuesday – 1/14/2020

CFD - CrossFitWeightliftingBack Squat (2 EMOM for 10min)@75-80% Same weightMetconMetcon (AMRAP - Reps)AMRAP in 14min 15 Medball cleans [20/14#] 15 Box [...]

Monday – 1/13/2020

CFD - CrossFitWarm-upWarm-up (No Measure)Individual: 3 Rounds 250m Row 12 Wall balls Group: ->Line drills- high knees, butt kicks, skips, spiderman lunge, [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3 Rounds 1 min: Cal Ski 1 min rest 1 min: Burpee Box Jump Overs 24/20" 1 min rest 1 min: Cal Row 1 min rest 1 min: Toes to [...]

Saturday – 1/11/2020

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time: 200/140cal Row 100 Double unders 150 Box step ups 50/35# 24/20" 100 Double unders 100/70cal BikeSome [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 7min. x 5 Rounds: 400m Run 20 DB Push Press 45/30s 20 Pull-Ups 20 American KB Swings 53/35lb.The first round is [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 2min. 8 Rounds: (Legs and Abs) 12/9 Cals Assault Bike "buy in" for each round Round 1.) 14 Front Squats 95/65 Round [...]