Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. Running Clock... 800m Run _ 5 Rounds: 10 DB Lunges 45/30s 10 Pull-ups 10 Burpees _ 800m Run _ 5 Rounds: 10 DB [...]

Wednesday – 11/20/19

CFD - CrossFitWeightliftingDeadlift (3-3-3-2-2)Every 2:00 Increase weight each set End at a heavy double for the dayMetconMetcon (Time)For time: 30/20 cal [...]

Tuesday Sweat

CFD - SWEAT!Metcon (No Measure)Every 6min. x 4 Rounds: 20 Cal Row 20 DB Push Press 45/30s 20 American KB Swings 53/35lb. 20 Push-Ups Goal: Try and finish in [...]

Tuesday – 11/19/19

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 14min 8 Strict HSPU 40 Double unders 20 Toes to bar 40 Air squatsOne round= 108 repsPost WodMetcon (No [...]

Monday – 11/18/2019

CFD - CrossFitMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#TIME CAP: 6min *Can be caught in the power positionConditioningMetcon (Time)4 Rounds Row [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Get as far as you can in 35min... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Assault Bike DB Deadlifts 70/50s Box Jumps [...]

Saturday – 11/16/2019

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time: Buy in 10 Rope climbs - 100/70cal Row 50 Overhead squats [95/65#] 80/60cal Row 40 Overhead squats [...]

Friday – 11/15/2019

CFD - CrossFitWeightliftingHang Power Clean + Power Clean + Jerk (2x1, 2x1, 2x1, 2x1, 2x1)Don't let go of the bar Push OR Split jerk Focus on feet [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: Min. 1) Max Cal Row Min. 2) Max Push Press 95/65lbs. Min. 3) Max American KB Swings 70/53/35 Min. 4) Max Double [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)3min. AMRAP: (Cardio Chest) 12/9 Cal Assault Bike 12 Toes-To-Bar Max DB Floor Press 45/30s+ Rest 1min. x 5 Rounds Rest [...]