Author Archive

01/29/2016

CrossFit XD – CrossFit

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Overhead Squats #95/65

Power Snatch #95/65

Box Jumps 24/20″
10-9-8-7-6-5-4-3-2-1

Overhead Squats #135/95

Power Snatch #135/95

Box Jumps 30/24″

C & J III

CrossFit XD – Olympic Weightlifting Class

High-Hang Clean

Beginning at 50% of 1RM, work over the course of 5 sets to about 75%, focusing on footwork and turnover into the bottom of the receiving (front squat) position

Push Jerk + Clean Grip OHS

5 @ 70% of Jerk 1RM

3 @ 75%

1 @ 80%

5 @ 75%

3 @ 80%

1 @ 85%

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

01/28/2016

CrossFit XD – CrossFit

Weightlifting

3 Position Snatch (Find a max)

1- High Hang

1- Mid Hang

1- 2″ Below Knee
Must be all unbroken

Metcon

Metcon (Time)

4 Rounds

10 Strict HSPU

2 Rope Climbs

Rest 2 Min
Score is total time including the rest.

01/27/2016

CrossFit XD – CrossFit

5 Min AMRAP #3 (No Measure)

10 Mountain Climbers

10 Band Pull Aparts

10 Air Squats

10 Band Pass Throughs

Metcon (AMRAP – Rounds)

20 Min EMOM (5 Rounds)

Minute 1 – 15/12 Cal Row

Minute 2 – 5 Thrusters #95/6

Minute 3 – 10 Toes to Bar

Minute 4 – 10 Front Rack Lunges #95/65

Snatch III

CrossFit XD – Olympic Weightlifting Class

High Hang Snatch

Beginning at 50% of 1RM, working up to about 75% of 1RM over the course of 15 minutes, focusing on footwork and turnover into the bottom of the receiving (overhead squat) position

Klokov Trapi (3-3-3-3-3)

https://www.youtube.com/watch?v=4YtOANPcgww&feature=youtu.be
In 15 minutes, work to a heavy three-rep “swinging snatch-grip high pull”.

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

01/26/2016

CrossFit XD – CrossFit

Weightlifting

Bench Press (2-2-2-2-2-2)

Every 2 min for 12 min:

2 Bench Press

*Build up in weight. Record heaviest set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

6 Burpee Box Overs 24/20″

9 Deadlifts #185/125

12 Push Ups

Monday Monster Mash

CrossFit XD – CrossFit

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

Metcon

Rest

5 Min Rest

Metcon (Time)

3 Rounds

10 CTB Pull Ups

20 Wall Balls #20/14

30 Double Unders

01/23/2016

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

32-28-24-20-16-12-8-4

KBS #70/53

Sit Ups

Ring Dips

The BRAD

CrossFit XD – CrossFit

Happy 25th Coach Brad!

Metcon (AMRAP – Rounds)

25 Min EMOM

2 Thrusters 95/65

5 Bar Facing Burpees

Everyone will work for 25 minutes. Your score will be how many rounds you complete all reps within the 1 minute period.
RX+

#115/75

01/21/2016

CrossFit XD – CrossFit

Warm-up

Core Tabata! (No Measure)

Tabata:

Hollow Rocks (8 rounds)

Rocking Superman (8 rounds)

Weightlifting

Power Clean + Power Jerk (1-1-1-1-1)

Every 2 min for 10 min:

1 Power Clean + 1 Power Jerk

*Build to a heavy

Metcon

Metcon (Time)

2 Rounds for time:

25 Deadlift #155/105

25 Box Jumps 24/20″

25 Pull Ups