Friday

CFD - CrossFitWeightliftingBack Squat (2-2-2-2-2-2)Increasing weight ending with a heavy double for the day Every 2:00MetconMetcon (Time)For [...]

Friday Sweat

CFD - SWEAT!MetconMetcon (No Measure)In Teams of 2, complete as many rounds as possible in 30min. 9 Cals of Choice 6 Pull-Ups 3 Devil Press *You go, I go [...]

Thursday Sweat

CFD - SWEAT!MetconMetcon (No Measure)"Thursday Chipper" 5min. to get as far as possible... 100 Double Unders 50 Barbell Push Press 75/55lbs. .5 Mile Assault [...]

New Years Day

CFD - CrossFitMetconMetcon (No Measure)EMOM for 20min 1. 2 Rope climbs or 1 legless rope climb 2. 18/12cal bike 3. 3 Deadlifts at 60-70% 4. RestDeadlift [...]

New Years Eve WOD

CFD - CrossFitMetconMetcon (Time)For time: 20 Bar-facing burpees 19 Push press [135/95#] 20 Kettlebell swing [70/53#] 19 Thruster [135/95#] 20 Chest-to-bar [...]

Tuesday Sweat

CFD - SWEAT!MetconMetcon (No Measure)New Year’s Eve For time: 20 Bar-facing burpees 19 Push press [135/95#] 20 Kettlebell swing [70/53#] 19 Thruster [...]

Monday – 12/30/19

CFD - CrossFitMetconMetcon (AMRAP - Reps)AMRAP in 15min Buy in: 150 Double unders - 500m Row 20 Hand release push-ups500m row= 2 reps. 1 rep per [...]

Monday 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 [...]

Saturday – 12/28/19

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 10min 10/7cal Ski 5 Devil presses [50/35#] 1 DB-Complete full rounds Rest 2 minMetcon (AMRAP - [...]

Friday – 12/27/19

CFD - CrossFitMetconMetcon (No Measure)10 Rounds Every 3min 12/9cal bike 2 Push Press-From the ground -Increase weight -Stagger start to share bikes -Record [...]