Distinction @Home – 9/22/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075MetconMetcon (4 Rounds for reps)AMRAP in 3:00 200m Run 20 Russian twists w DB Max [...]

Tuesday – 9/22/20

CFD - CrossFitStrengthBack Squat (1x20)Week 4 Complete the same weight from last FridayMetconMetcon (4 Rounds for reps)AMRAP in 3:00 250m Row 30 Russian twists [...]

Distinction @Home – 9/21/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075Warm-upWarm-up (No Measure)Tabata Hollow Hold/Superman hold -Alt working sets [...]

Monday – 9/21/20

CFD - CrossFitWarm-upWarm-up (No Measure)3x :10ea High knees Butt kicks Tuck jumps Spider-Man left Spider-Man right Tabata Bent knee hollow shoulder [...]

Saturday – 9/19/20

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 2 AMRAP in 10min Partner A 10/7cal Ski 200m Run Partner B 10/7cal Bike 10 Burpees to plate hips [...]

Distinction @Home – 9/18/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075MetconMetcon (Time)For time 400m SA Farmers carry [53/35#] *Every time you switch [...]

Friday – 9/18/20

CFD - CrossFitStrengthBack Squat (1x20)5-10# heavier than Tuesday/last FridayMetconMetcon (Time)For time 400m SA Farmers carry [53/35#] *Every time you switch [...]

Distinction @Home – 9/16/20

CFD - Distinction @HomeZoom 8a Meeting ID: 838 8739 7107 Passcode: 742075Technique/SkillHandstand Push-upsHSPU practice -> Kip practice -> Deficit -> Focus on [...]

Wednesday – 9/16/20

CFD - CrossFitTechnique/SkillHandstand Push-upsHSPU practice -> Kip practice -> Deficit -> Focus on positioning and finishing rep —>>tempo [...]

Tuesday – 9/15/20

CFD - Distinction @HomeStrengthGoblet Squat (5 EMOM for 7)MetconMetcon (Time)For time 21-18-15-12-9-6-3 Box jump [24/20"] 3-6-9-12-15-18-21 DB Hang Power [...]