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 [...]

Pump Day

CFD - SWEAT!Metcon (No Measure)5 Rounds: Min. 1) Max Reps DB Bench Press 45/25s+ Min. 2) Max Reps Pull-Ups Min. 3) Max Reps Double Unders Min. 4) Max Russian [...]

Tuesday – 3/19/2019

CFD - CrossFitMetconMetcon (Time)For Time 1k Row 10 Rounds of "Cindy" 1k Row"Cindy" = 5 pull ups, 10 push ups, 15 air squatsAccessoryMetcon (No Measure)THNDR [...]

Monday – 3/18/2019

CFD - CrossFitEnter 19.4 scores in for Friday!WeightliftingFront Squat (5 x 1+2)The first rep is a Tempo Front Squat followed by 2 regular Front [...]

Saturday

CFD - CrossFitMetconMetcon (Time)For time: 10 rounds (total) 10 Thrusters 95#/65# 10/7 Cal Bike Immediately into... 10 rounds (total) 20 WB 20#/14# 20 Abmat [...]