Saturday – 2/22/20

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 2 Rounds 50 HSPU 75 DB Box step-ups [24/20"]/[50/35#] 50 DB Snatches 150 Double unders x2 Singles Time [...]

Friday – 2/21/2020

CFD - CrossFitMetconMetcon (Weight)Barbell Complex :) EMOM for 25 Min 1 Power Clean 1 Front Squat 1 Hang Clean 1 Jerk (split or push) *Increase weight every [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)6 Rounds: Min. 1) 15/12 Cal Assault Bike Min. 2) 15 SDHP's 75/55 Min. 3) 60 Double Unders Min. 4) 15 Toes-To-Bar Min. 5) [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)35min. to finish this in ANY order AND you can split the rounds however you like: 10 Rounds: 10 Cal Row 10 DB Bench Press [...]

Wednesday – 2/19/2020

CFD - CrossFitMetconMetcon (6 Rounds for time)Every 3 min x6 15 Wallballs [20/14#] 15/10cal Row 10 T2B-> Goal of staying consistentPost WodMetcon (No [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5min. AMRAP: 500m Row 20 DB Push Press 45/30s 15 American KB Swings 53/35 Max Burpees until 5min. Mark Rest 2min. x 5 [...]

Tuesday – 2/18/2020

CFD - CrossFitWeightliftingBench Press (6-6-6-6)->Increasing weight ->Every 2:00MetconMetcon (Time)For time: 2k Row -Rest 3min 2k Ski->Classes larger than 6 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)5 Rounds: 400m Run 50 Alt. DB Snatches 50/35lb. 50 Sit-Ups (Anchored) Round 2: 40 reps of each Round 3: 30 reps of [...]

Monday – 2/17/2020

CFD - CrossFitWeightliftingOverhead Squat (3-2-2-1-1)Every 2:15 Increasing weightMetconMetcon (Time)For time: 3 Rounds 12 Burpee box jump overs [24/20"] 6 [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-2min. 400m Row 2-9min. 7min. AMRAP: 5 pull-ups 10 push-ups 15 air squats 9-11min. 400m Row 11-18min. 7min. AMRAP: 5 [...]