Saturday – 8/28/21

CFD - CrossFitMetconMetcon (AMRAP - Reps)Teams of 2 AMRAP in 7:00 60/40cal Row 20 Bar facing burpees Max power snatch [95/65#] -Rest 2:00 AMRAP in [...]

Friday – 8/27/21

CFD - CrossFitStrengthSuperset all three movementsFront Rack Step-up (4x6E)Using a box or a stack of weights that does not cause you to lift your leg up higher [...]

Thursday – 8/26/21

CFD - CrossFitConditioning5:30a/9a/4:30pMetcon (No Measure)Every 4:00 x5 400m Run -Rest 5:00- EMOM for 18:00 1. 15/10cal Bike 2. 15/10cal Row 3. 15/10cal [...]

Wednesday – 8/25/21

CFD - CrossFitWeightliftingSnatch (3 EMOM for 5:00 @75%)-Rest 1:00 after completing all five minutesSnatch (2 EMOM for 5:00 @80%)-Rest 1:00 after [...]

Friday – 8/20/21

CFD - CrossFitWeightliftingPower Clean (10x3 @60-70%)3 EMOM for 10min If you increase weight, do so no later than the 4th set. Goal of this piece is to [...]

Thursday – 8/19/21

CFD - CrossFitConditioning ()WeightliftingMetcon (No Measure)Snatch Muscle snatch 4x4 @50-60% Every 2:00 - Snatch high pull 3x3 @80-100% Every [...]

Wednesday – 8/18/21

CFD - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP in 20:00 40 Double under [x1 Singles/jump taps] 20 Sit-up 10 Strict pull up 20 Sit-up 40 BurpeeAbmat [...]

Tuesday – 8/17/21

CFD - CrossFitWarm-upWarm-up (No Measure)200m Run 10 PVC Dislocates 200m Run 10 PVC OHS - Mobility Olympic wall squat Achilles stretches Banded shoulder [...]

Monday – 8/16/21

CFD - CrossFitWarm-upWarm-up (No Measure)EMOM for 8:00 1. 200/150m Row 2. 15 Russian swings - :30 Spiderman L :30 Spiderman R 1:00 Pigeon L 1:00 Pigeon [...]

Saturday – 8/14/21

CFD - CrossFitMetconMetcon (Time)Teams of 2 For time 30 Rounds 2 Clean and jerk [115/80#] 4 Bar facing burpee 6 toes to bar *Alternate full [...]