Wednesday

CFD - SWEAT!Metcon (No Measure)20min. to get as far as possible... 5 Rounds: 10/7 Cal Assault bike 10 Front Rack Lunges 95/65lbs immediatley into; 5 [...]

Tuesday – 3/26/2019

CFD - CrossFitWeightliftingMetcon (No Measure)5 min EMOM -3 Strict Press -Rest 1 min- 5 min EMOM -2 Push Press -Rest 1 min- 5 min EMOM -1 Push Jerk*Increasing [...]

Turn up Tuesday

CFD - SWEAT!Metcon (No Measure)2 Rounds For Time: (0-10min) 500m Row 50 Single Arm DB Push Press 45/30 (25 each arm) For Time: (12-22min.) 100 SDHP's 95/65 *7 [...]

Monday – 3/25/2019

CFD - CrossFitMetconMetcon (Time)5 RFT 12 T2B 12 Front Rack Lunges 115#/80# 12 Front Squats 48 Double UndersAccessoryMetcon (No Measure)EMOM for 9min 40sec [...]

Monday

CFD - SWEAT!Metcon (No Measure)12/9 Cals on the Bike Before EVERY station. You only have 1min. at each station. 1.) 21 Russian KB Swings 53/35+ 2.) 12 [...]

Saturday – 3/23/19

CFD - CrossFitMetconMetcon (No Measure)Teams of 2 AMRAP in 14 min 10 Cal Row 12 Med Ball Cleans 20#/14# -Rest 2 min- For time: 60-40-20 Box Jump Overs [...]

19.5

CFD - CrossFitMetconCrossfit Games Open 19.5 (Ages 16-54) (Time)33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 [...]

Sweat

CFD - SWEAT!Metcon (No Measure)20min. to finish... 4 Rounds: Run 400m Row 400m 20 Front Rack Lunges 95/65lbs *Round 2) Front Squats *Round 3) Back [...]

Sweat

CFD - SWEAT!Metcon (No Measure)5 Rounds: 15/12 Cal Row 15 Wall Balls (20/14) 1 Round: 30 Burpee Deadlifts 45/30s 5 Rounds: 15/12 Cal Assault Bike 15 Wall [...]

Wednesday

CFD - CrossFitEMOMMetcon (No Measure)EMOM for 24 min 1. Max DB Push Press, left arm 2. Max DB Bent Over Row, left arm 3. Max DB Push Press, right arm 4. Max DB [...]