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#d3cf

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Weird huh? 😁👯 It's nothing short of an honor to have my mom as my training partner.
Thank you @hilarybaileyburnett for inspiring me to never stop chipping away.

Thrusters at 75 for me and 80 for her 💪

#D3CF #womenofcrossfit

Post Cardio PR!

#D3CF
#crossfitmasters

Yummmmmm! Perfect post WOD snack! 😋 #fitbar #D3CF

Our D3 Fitness Challenge is over! We were rewarded with a cookie cake! Thanks @msnacent - we love u! #D3FitnessChallenge #Dojo3Renton #D3Fit #D3CF

#D3WOD 10/05/2017

Press:
3-3-3-3

6 Sets:
10 Ring Dips
20 Russian Twists
1:30 REST
#D3CF

SOUND ON for the encouragement I got from my @d3_crossfit peeps as I finished today's WOD and then tried not to die afterwards. #crossfit #adamfit #D3CF #D3nation

Far from finished, but today marks Day 1 of #D3CF 2.0! 😁

CrossFit Open 17.2 80's style!! #d3cf #barbellabox

MOST RECENT

#D3WOD 10/23/2017

E2MOM 12:
10 Back Squats

21-18-15-12-9 (For Time):
Jump Squats
7 Burpees
Fire Hydrant Run

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #Seattle #renton #dojo3 #destroylimits

Can't wait to take these @reebok #nano 2.0s for a test drive tomorrow!! My @crossfit journey started right after these were done with! #crossfit #crossfitgirls #nwcfstrong #d3cf #d3nation #greatestnano #nano2

#D3WOD 10/20/2017

Deadlift:
5-5-5

4 Sets:
1:00 Plank Hold
30 Unbroken Ring Rows

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #motivation #hiit #seattle #renton #dojo3 #destroylimits

#D3WOD 10/19/2017

4 Sets:
300m Row
*rest as needed between sets

AMRAP 6:
6 Front Squats (95/65)
10 Push Ups

#D3CF
#CrossFit #fitness #wod #training #health #wellness #motivation #seattle #renton #dojo3 #destroylimits

#D3WOD 10/17/2017

E2MOM 16:
8 Back Squats

AMRAP 7:
7 Toes to Bar
14 Sit Ups
16 DB Snatches (50/35)

#D3CF
#crossfit #fitness #wod #training #health #wellness #motivation #bootcamp #renton #seattle #destroylimits

#D3WOD 10/16/2017

For Time:
800m Run
40 Deadlifts (185/125)
4 Rounds:
200m Run
10 Deadlifts (185/125)

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #motivation #seattle #renton #dojo3 #destroylimits

#D3WOD 10/13/2017

Weighted Chin Up:
5-5-3-3-1-1-MAX*
*No weight on MAX Set

Press:
3-3-1-1-1

For Time:
50 Burpee Box Jumps (24/20)

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #bootcamp #motivation #seattle #renton #dojo3 #destroylimits

#D3WOD 10/12/2017

8 Rounds (For Time):
5 Toes to Bar
10 Power Cleans (95/65)

#D3CF
#crossfit #fitness #wod #training #health #wellness #bootcamp #seattle #renton #dojo3 #destroylimits

#D3WOD 10/10/2017

2 Rounds (For Time):
1 Mile Run
2:00 REST
30 Pull Ups
60 Push Ups
90 Squats
2:00 REST

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #motivation #bootcamp #renton #seattle #dojo3 #destroylimits

Yummmmmm! Perfect post WOD snack! 😋 #fitbar #D3CF

#D3WOD 10/09/2017

Weighted Chin Up:
5-5-3-3-1-1-MAX

6 Rounds (2:00):
200m Run
MAX DB Snatch (1/3/5) / DB Thrusters (2/4/6) (50/35)

#D3CF
#CrossFit #fitness #WOD #training #health #wellness #motivation #bootcamp #renton #seattle #dojo3 #destroylimits

#D3WOD 10/05/2017

Press:
3-3-3-3

6 Sets:
10 Ring Dips
20 Russian Twists
1:30 REST
#D3CF

#D3WOD 10/05/2017

For Time:
4 Rounds of "Mary"*
8 Rounds of "Cindy"** *Round of Mary:
5 HSPU
10 Pistols
15 Pull Ups **Round of Cindy:
5 Pull Ups
10 Push Ups
15 Squats

#D3CF
#crossfit #fitness #wod #training #health #wellness #motivation #bootcamp #dojo3 #seattle #renton #destroylimits

#D3WOD 10/04/2017

4 Rounds (3:00):
8 Toes to Bar
16 Walking Lunge Steps
200m Run
MAX Bar Muscle Ups

#D3CF
#CrossFit #fitness #WOD #training #motivation #bootcamp #health #wellness

#D3WOD 10/02/2017

Weighted Chin Up:
5-5-3-3-1-1-MAX
*No weight on MAX set

E2MOM 10:
8 Front Squats
1 Lap Sprint

#D3CF
#CrossFit #WOD #fitness #training #health #wellness #bootcamp #motivation #seattle #renton #destroylimits

My #gainzbox puts the FUN in #SundayFunday with these awesome @fitspico 🍍 shorts! Events 4 & 5 of the #crossfitteamseries are ✅! Cowboy 🤠 🐶 is turning into quite the #boxdog @gainzbox #cowboy @crossfit @d3_crossfit #D3CF #goldensofinstagram #fitness

#D3WOD 09/29/2017

30-20-10 (For Time):
1-Arm DB Thrusters (50/35)
15 C2B Pull Ups

AMRAP 5:
Double Unders*
*3 Burpee Break Penalty
#D3CF
#CrossFit #fitness #health #wellness #wod #training #motivation #bootcamp #renton #seattle #dojo3 #destroylimits

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