Monday – 05.09.22

CFD - CrossFitWeightliftingBench Press (5-5-5-5-5)New set every 2 minutes Increasing weight every setMetconMetcon (Time)4 RFT 42 Double Unders 15 Ring [...]

Saturday – 05.07.22

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 7 minutes 10 Calorie Bike 10 Power Snatch 75#/55# -rest 2 minutes- AMRAP in 7 minutes 10 [...]

Friday – 05/06/22

CFD - CrossFitStrengthBack Squat (1x20)Week 7 (Almost there!) 10:00 to complete. Increase weight from last week or scale back the intensity and perform [...]

Thursday – 05.05.22

CFD - CrossFitConditioningMetcon [...]

Wednesday – 05/04/22

CFD - CrossFitMetconMetcon (Time)For timeGoal time: Time cap:Cool DownMetcon (No [...]

Tuesday – 05/03/22

CFD - CrossFitMetconMetcon (4 Rounds for time)For time 0:00-8:00 - 8:00-16:00 - 16:00-24:00 - 24:00-32:00Record time for each interval. One time through [...]

Monday – 05/02/22

CFD - CrossFitWeightliftingHang Snatch (12x1)Every :30 @65-75% Initiate movement anywhere above knees. Catch below parallel. -Rest 2:00 after last set [...]

Saturday – 04.30.22

CFD - CrossFitMetconMetcon (Time)Teams of 2 Get as far as you can in 30 minutes of... 100 Cal Row 100 Handstand Push-ups 100 Box Jumps 100 Push-ups 200 [...]

Friday – 04.29.22

CFD - CrossFitStrengthBack Squat (1x20)Week 6 10:00 to complete Increase weight from previous week. If this program is becoming a lot for you, scale back the [...]

Thursday – 04.28.22

CFD - CrossFitConditioningMetcon (Time)Row For Time 5x 400m/350m Row (Sprint) -Rest 1:30 between- 3x 800m/700m Row -Rest 3:00 between- 1x 1600m/1400m [...]