Monday Sweat

CFD - SWEAT!MetconMetcon (No Measure)4 Rounds: Min. 1) 10 Burpee DB Snatch (right arm only) Min. 2) 12 Toes-To-Bar Min. 3) 10 Burpee DB Snatch (left arm [...]

Monday – 5/13/19

CFD - CrossFitWeightliftingBack Squat (5x2)@80% (same wt across) Every 1:45 minWeightliftingMetcon (AMRAP - Reps)AMRAP in 8 min 2-4-6… Pull-ups Hang [...]

Saturday – 5/10/19

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 100 Overhead Squat [75/55#] 30 Handstand Push-ups 100 Wallballs [20/14#] 30 Handstand Push-ups 100 Burpee [...]

Sweaty Friday

CFD - SWEAT!MetconMetcon (No Measure)Every 7min. x 5 Rounds: 500m Row 60 Double Unders 30 Overhead Squats 45/35lb bar 20 Pull-Ups Score is slowest time! Try [...]

Friday – 5/10/2019

CFD - CrossFitWeightliftingDeadlift (3-3-3-3-3)Build up to 80-85% Control the last rep to the ground Every 2minMetcon2k Row (Time)Max Effort 2k [...]

Sweaty Thursday

CFD - SWEAT!MetconMetcon (No Measure)Get as far as possible in 35min... 14-13-12-11-10-9-8-7-6-5-4-3-2-1 DB Floor Press 45/25s+ Cal Row American KB Swings [...]

Thursday – 5/9/2019

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

Sweat Wednesday

CFD - SWEAT!MetconMetcon (No Measure)Get as far as possible in 35min... 4 Rounds: 400m Run 20 Close Stance DB Front Squats 50/35lb. immediately into; 4 [...]

Wednesday – 5/8/2019

CFD - CrossFitWeightliftingThruster (2-2-2-2-2-1-1-1)-> Every 1:30 -> From the floorMetconMetcon (Time)3 RFT 15 Power Cleans 115#/80# 45 Dubs 15 S2O 45 [...]

Sweat Tuesday

CFD - SWEAT!MetconMetcon (No Measure)(0-15min.) 5 Rounds: 10 Cal Assault Bike 10 Alt. DB Snatches 50/35 10 Cal Row 10 DB Power Cleans 50/35s Rest [...]