Monday – 5/20/19

CFD - CrossFitTechnique/SkillHandstand Push-ups12 min to work on improving HSPU -> Focus: efficient kip -> Advanced: build to a deficit, accumulate reps on the [...]

Saturday – 5/18/19

CFD - CrossFitMetconMetcon (No Measure)Teams of 4 DECK OF CARDS! Thrusters 95/65 Barbell Curls 55/35 MBC 3020 Push Ups* *Men - 1.5x Women - Hand ReleaseEach [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)Metcon (No Measure) (0-10min....) 10 Rounds: 7 Front Squats 95/65 7 Toes-To-Bar (11-21min...) 8 Rounds: 8 SDHP's 96/65 7 [...]

Friday – 5/17/19

CFD - CrossFitCardio StrengthPower SnatchEvery 2 min x 8 Rounds 10/7 Cal Bike 3 Power Snatch -> Inc. Wt -> Focus: flat back, fast & aggressive turnover -> We [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)"Thursday Chipper" For time: 1000m Row 50 Single Arm DB Push Press 50/35 (25ea arm) 1 Mile Assault Bike 50 Renegade Rows [...]

Thursday – 5/16/19

CFD - CrossFitRest Day Make up a workout you missed Practice a movement you are not efficient in [...]

Wednesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)12min. EMOM Odd: 12/9 Cal Row Even: Max DB Bench Press 50/25s+ 12min. EMOM Odd: 12/9 Cal Assault Bike Even: 10 DB [...]

Wednesday – 5/15/19

CFD - CrossFitWeightliftingBench Press (5-5-5-3-3)Increasing weight Every 2 min KEEP THAT BUTT ON THE BENCHConditioningMetcon (Time)For time: 800m Run -Rest 2 [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)0-18min. 4 Rounds: 400m Run 25 Wall Balls (20/14) 20-30min. 2 Rounds: 30 Single DB Front Squats (hold vertically) 60 [...]

Tuesday – 5/14/19

CFD - CrossFitMetconMetcon (No Measure)EMOM for 21 min (1) 18/13 Cal Row (2) 18 Wall Balls 20#/14# (3) 2 Rope ClimbsScale: 1 rope climb, 4 rope pulls, 8 burpee [...]