CFD - CrossFitWeightliftingOverhead Squat (5x5)Same weight across all sets Use 70% of 1RM New set every 2 minMetconMetcon (AMRAP - Rounds and Reps)AMRAP in [...]

CFD - CrossFitMetconMetcon (Time)Mash For Time 2 Rounds 75 Double Unders 15 Burpee Box Jump Overs 24"/20" - Rest 5 min - 25 T2B 50 HSPU 25 T2B - Rest 5 min [...]

CFD - CrossFitWeightliftingClean and Jerk (2-2-2-1-1-1)Build to today's heavy single New set every 2 minutes Avoid using belt, if able FULL clean Push or [...]

CFD - CrossFitMetconMetcon (4 Rounds for time)4 Sets, each for time 1 Round of "DT" 4 Rounds of "Cindy" 1 Round of "DT" @135#/95# -Rest 4 min between [...]

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP in 24 min A: 400m run B&C: AMRAP (full rounds) 4 SDHP 95#/65# 4 T2B 4 BFBs*B&C will [...]

CFD - CrossFitConditioningMetcon (No Measure)[0-4] 30 Second Ski (fast) 200m Run 30 Second Ski (fast) [4-12] 1 minute Ski (moderate-fast) 400m Run 1 minute [...]

CFD - CrossFitMetconHelen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsTime cap [...]

CFD - CrossFitTechnique/SkillMetcon (No Measure)HSPU for 10 minutes (1) Handstand Holds - Aim to find good positions (2)Kipping practice -Incorporating floor [...]

CFD - CrossFitMetconMetcon (3 Rounds for reps)3x5 AMRAP in 5min (1) 30 Front Squats, 30 Deadlifts, Max Power Cleans (2) 30 Deadlifts, 30 Power Cleans, Max [...]

CFD - CrossFitTechnique/SkillMetcon (No Measure)HSPU for 10 minutes (1) Handstand Holds - Aim to find good positions (2)Kipping practice -Incorporating floor [...]