Author Archive

06/10/2016

CrossFit XD – 6 Week Challenge

Weightlifting

Deadlift (1RM)

No rounded backs!!

Metcon

Metcon (Time)

1 Round

21 Box Jumps

15 Toes to bar/toes to pole

9 Squat Cleans #35-55

06/09/2016

CrossFit XD – CrossFit

Goat Day (AMRAP – Rounds)

20 Min EMOM

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.
Today you will pick 2 or more “goats” and complete a 20 min AMRAP w/ those movements.

06/08/2016

CrossFit XD – CrossFit

Warm-up

Metcon (No Measure)

20 Band Pull Aparts

20 Banded Pass Thrus

20 Tall Clean and Tall Jerk (pvc)

-then-

Build to your emom weight

Weightlifting

Power Clean & Jerk (20 X 1 )

20 Min EMOM

1 Power Clean and Jerk

*Same weight for all 20 sets. Around 80% of your 1RM power clean.

Metcon

Metcon (Time)

400m Run

25 Shoulder to Overhead #135/95

25 Bar Facing Burpees

400m Run

06/08/2016

CrossFit XD – 6 Week Challenge

Warm-up

Metcon (No Measure)

20 Band Pull Aparts

20 Banded Pass Thrus

20 Tall Clean and Tall Jerk (pvc)

-then-

Build to your emom weight

Weightlifting

Power Clean & Jerk (20 X 1 )

20 Min EMOM

1 Power Clean and Jerk

*Same weight for all 20 sets. Around 80% of your 1RM power clean.

Metcon

Metcon (Time)

400m Run

25 Shoulder to Overhead #135/95

25 Bar Facing Burpees

400m Run

06/07/2016

CrossFit XD – CrossFit

Weightlifting

1 Power Snatch + 1 Hang Squat Snatch (10 x 1)

10 Min EMOM

1 Power Snatch + 1 Hang Squat Snatch

*Build in weight

Metcon

Metcon (Time)

3 Rounds

21 Box Jumps 24/20″

15 Toes to Bar

9 Deadlifts #275/175
RX +

#315/205

06/06/2016

CrossFit XD – CrossFit

Weightlifting

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

06/06/2016

CrossFit XD – 6 Week Challenge

Warm-up

Metcon (No Measure)

5 Min AMRAP

5 Front Squats

5 Jumping Pull Ups

5 Knee Push Ups

Weightlifting

Front Squat (5-4-3-2-1)

Go as heavy as possible. Record your 1RM

Metcon

500m Row (Time)

Max Effort 500m Row

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

06/04/2016

CrossFit XD – CrossFit

Metcon (Time)

50 Deadlifts

40 Hang Power Cleans

30 Front Squats

20 Shoulder to Overhead

10 Thrusters

#135/95

*At the top of every minute each partner does 5 burpees. You may not do your burpees at the same time. Do your 5 burpees, wait for your partner to do 5 burpees, then you can pick up the barbell.

06/03/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (1 x 20)

Last day of the 20 rep squats!! Woohoo!!

Metcon

Metcon (AMRAP – Reps)

12 Min AMRAP

200m Run

5 Clean and Jerks #165/115

200m Run

5 Clean and Jerks #185/125

200m Run

5 Clean and Jerks #205/135

200m Run

5 Clean and Jerks #225/145

…and so on, adding #20/10 after each 200m run. Score is total completed Clean and Jerks.

Metcon (Time)

For time:

200m Walking Lunges
If you do this inside, you will lung down and back the length of the rig 8 times. If you did lunges on goat day, you will complete 200m of burpee broad jumps.

06/03/2016

CrossFit XD – 6 Week Challenge

Warm-up

Metcon (No Measure)

7 Min AMRAP

5 Pass thrus

5 Wall facing squats

5 single leg RDL w/ KB

5 KBS

5 PVC good mornings

Metcon (Time)

For time:

50 Jumping Pull Ups

50 Air Squats

50 Box Push Ups

50 Med Ball Sit Ups

50 Box Step Ups w/ Med Ball

100 Flutter Kicks (50 each leg)