Monday – 3/1/21

CFD - CrossFitGymnasticsMetcon (No Measure)Muscle up practice -low ring transitions -kip swings -dipsMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 15:00 2 [...]

Saturday – 2/27/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 3:00 150 Double under Max pull-up -Rest 1:00- AMRAP in 3:00 150 Double under Max push-up -Rest [...]

Distinction @Home – 2/27/21

CFD - Distinction @HomeMetconMetcon (AMRAP - Reps)AMRAP in 3:00 75 Double under max DB Bent over row [2 DB's] -Rest 1:00 AMRAP in 3:00 75 Double under max [...]

Distinction @Home – 2/26/21

CFD - Distinction @HomeZoom 8a Meeting ID: 892 9749 1863 Passcode: 503797MetconMetcon (Time)For time 3 Rounds 12 Alt DB Snatch 12 Box jump over -Rest 3:00 36 [...]

Friday – 2/26/21

CFD - CrossFitWeightliftingSplit Jerk (2-2-2-2-2-2)Every 2:00MetconMetcon (Time)For time 3 Rounds 12 Single arm DB cluster [50/35#] 12 Box jump over [...]

Specialty – 2/25/21

CFD - CrossFitConditioningMetcon (5 Rounds for distance)Warmup :45 arms only :45 Core and arms :45 full body strokes ~22-24s/m Rest Work 5 Sets 2:00 [...]

Distinction @Home – 2/24/21

CFD - Distinction @HomeZoom 8a Meeting ID: 892 9749 1863 Passcode: 503797MetconMetcon (Time)For time 3 Rounds 20 DB Push jerk 40 Air [...]

Wednesday – 2/24/21

CFD - CrossFitMetconMetcon (3 Rounds for reps)AMRAP in 5:00 9-15-21... Bike cals [7-10-15-19] Burpee to 6" reach -Rest 2:00 AMRAP in 5:00 9-15-21... KBS [...]

Distinction @Home – 2/23/21

CFD - Distinction @HomeMetconMetcon (AMRAP - Reps)AMRAP in 8:00 10 DB Deadlift 5 Hang power clean 15 Burpee -Rest 2:00 AMRAP in 4:00 20 Alt single leg V-ups 20 [...]

Tuesday – 2/23/21

CFD - CrossFitStrengthFront Squat (5-5-5-5-5)Every 2:00MetconMetcon (Time)For time 150 Wall balls [20/14#] *EMOM 2 Power cleans [165/115#] -Time cap: [...]