Author Archive

03/19/2019

CrossFit XD – CrossFit

Strength

Sumo Deadlift (5-5-5-5-5)

Every 2min for 5 sets

Build over sets.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
If it’s too cold to run in the morning you can row 500m instead

03/18/2019

CrossFit XD – CrossFit

Strength

Clean and Jerk (1-1-1-1-1-1-1)

Every 90 seconds for 7 sets.

Power or Squat clean is OK

Build over sets.

If you’re new to CrossFit (less than 4 months), do 2-3 reps every set.

Metcon

Metcon (Time)

4 rounds for time:

10 toes to bar

12 clusters 135/95#

45 double unders

Partner Won

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

50 Push Press #95/65

50 RKBS #53/35

50 Push Ups

50 Hang Squat Cleans #95/65

250 DUs
*Split reps any way you want to.

03/15/2019

CrossFit XD – CrossFit

Crossfit Open

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Strength

1.25 Front squat (3-3-3-3-3)

Every 90 sec for 5 sets
Build over sets

03/14/2019

CrossFit XD – CrossFit

Symmetry

Metcon (AMRAP – Rounds)

EMOM 12min:

Min 1 – 20 KB single arm rows(10 each arm) 70/53#

Min 2 – 24 DB single arm seated shoulder press(12 each arm) 50/35#

Min 3 – 20 Bulgarian split squats 95/65#*
The Bulgarian split squats are form the back rack position. Also the weight is light to work on mobility of each leg. Focus on challenging the full range of motion on this lift.

Conditioning

Metcon (AMRAP – Rounds)

EMOM 25min:

1 – 18/13 Cal row

2 – 20/14 push ups

3 – 20 stationary lunges

4 – 25 sit ups

5 – 30 jumping air squats
Record total rounds completed.

03/13/2019

CrossFit XD – CrossFit

Strength

Hang Snatch (2-2-2-2-2-2-2)

EMOM 7

Power or squat is OK

Cannot drop between reps

Build over sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min

5 power snatches 115/75#

10 KB swings 70/53#

15 wall balls 20/14#

3/12/2019

CrossFit XD – CrossFit

Strength

1 Clean + 3 Jerks (Every 2 mins for 5 sets.)

1 Clean + 3 Jerks
*build

Metcon

Metcon (Time)

21-15-9

Power Clean #155/105

Pull Ups
*RX+

15-9-6

#205/135

CTB

3/11/2019

CrossFit XD – CrossFit

Strength

Back Squat (Every 90 sec for 7 mins 5-5-3-3-1-1-1)

*Build as you did on the 25th

Metcon

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP:

7 Thursters #95/65

14 Bar over Burpees

21 DUs

Partner wod

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

With partner:

25 min AMRAP:

10 Bear complex #135/95

20 Pull ups

30 Rainbow wall balls 20/14

40 Alt burpees
*bear complex=clean + frontsquat + push press + backsquat + push press

*rainbow wall balls are wallballs you throw to a partner over a pull up bar.

03/08/2019

CrossFit XD – CrossFit

Strength

Push Press (5-5-5-5-5-5-5)

Every 75 seconds for 7 sets

Build each set

This is not mandatory. You can do this before or after the Open workout

Crossfit Open

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes