Wednesday – 08.31.2022

CFD - CrossFitWeightliftingPower Snatch (7x2 @70-75%)-> 2 EMOM for 7:00 -> Same weight all seven sets -> Touch N Go reps -> Focus on keeping bar close [...]

Tuesday – 08.30.2022

CFD - CrossFitMetconMetcon (6 Rounds for time)Every 5:00 x6 20/16cal Bike 60 Double unders/Singles 10 Box jumps 30"/24"Goal: [...]

Monday – 08.29.2022

CFD - CrossFitWarm-upWarm-up (No Measure)Pyos in place- :12 each - 2 Rounds 15 Banded pull aparts 15 Banded high pulls 15 Banded Presses - Mobility: [...]

Saturday – 08.27.2022

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)Teams of 3 AMRAP in 25 minutes Partner A: 400m Run Partners B&C: 20 SDHP 75#/55# 20 Pull-ups 20 DB [...]

Friday – 08.26.2022

CFD - CrossFitWeightliftingFront Squat (4x1+2 @85%)1 Tempo front squat + 2 front squats Tempo @55X Every 2:30 Same weight all four sets. Use either [...]

Thursday – 08.25.2022

CFD - CrossFitConditioningMetcon (No Measure)Teams of 2 4 Sets, each 400m Row 400m Ski 200m Row 200m SkiRotate completing a full set with your [...]

Wednesday – 08.24.2022

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 18:00 200m Run 7 Toes to bar 7 Shoulder to overhead 155/105#Score= total number of reps Goal: 6-8 [...]

Tuesday – 08.23.22

CFD - CrossFitMetconMetcon (8 Rounds for reps)EMOM for 32:00 1. 18/14cal Bike 2. Rest 3. Max burpees to 6" above reach 4. RestScore= total number of [...]

Monday – 08.22.2022

CFD - CrossFitWarm-upWarm-up (No Measure)2 Rounds :12 each Jumping jacks, high knees, butt kicks, reverse lunges, shoulder taps - 3 Rounds 3E Half Turkish [...]

Saturday – 08.20.2022

CFD - CrossFitMetconMetcon (4 Rounds for reps)Teams of 2 AMRAP in 6:00 40 Pull ups 40 OHS 115/80# Max Bar facing burpee -Rest 2:00 AMRAP in 6:00 40 DB [...]