Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Complete as many rounds and reps as possible in 14 minutes of: 2 rounds of: 10 Alt. DB Lunges (45/30s) 10 [...]

Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12 min to finish... 100 Single Arm DB Push Press 50/35 *10 Pull-ups EMOM (Start with pull-ups. 100 DB Push Press total. [...]

Monday – 1/20/2020

CFD - CrossFitWeightliftingPush Jerk (2-2-2-2-2)Increasing weight Every 2:00MetconMetcon (AMRAP - Reps)12 min AMRAP 16 BBJO 24"/20" 2 Rope [...]

Saturday – 1/18/2020

CFD - CrossFitMetconMetcon (2 Rounds for reps)Teams of 2 AMRAP in 12min 10 Toes to bar 5 Power snatch [115/80#] Immediately into... AMRAP in 12min 10/7cal [...]

Friday – 1/17/2020

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 10min 10 Clean & Jerks 10 Front Squats [135/95#]AccessoryMetcon (No Measure)4 Rounds for Quality SA Farmer [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)11 min AMRAP: 10 DB Hang Clean and Jerks 45/30s 10 Cal Ski 10 Push-ups 11 min AMRAP: 10 Alt. DB Snatches 10 Cal Row 10 [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Every 5 min x 5 Rounds 400m Run 20 DB Box Step Overs (20" for everyone) *in order for this to work the way I want, I need [...]

Wednesday – 1/15/2020

CFD - CrossFitWeightliftingBench Press (3-3-3-3-3)Every 2:00 Work up to heavy triple for the day Rest 3min take 65% of your last triple and complete it for [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Metcon (No Measure) 15 min to finish... 5 Rounds: 10 Pull-ups 10 Burpees 10 DB Push Press (50/35s) Immediately into... 100 [...]

Tuesday – 1/14/2020

CFD - CrossFitWeightliftingBack Squat (2 EMOM for 10min)@75-80% Same weightMetconMetcon (AMRAP - Reps)AMRAP in 14min 15 Medball cleans [20/14#] 15 Box [...]