10/28/2015
CrossFit XD – CrossFit
Metcon (Time)
For time:
100 Thrusters #95/65
*Workout starts with 3 burpees
**At the top of every minute complete 3 burpees
Author Archive
10/27/2015
CrossFit XD – CrossFit
1 Hang Squat Snatch + 1 Squat Snatch (12 x 1)
12 Min EMOM
Build in weight on each set
Metcon (Time)
21-15-9
Cal Row
TTB
HSPU
RX+
Strict HSPU
10/26/2015
CrossFit XD – CrossFit
Metcon (3 Rounds for reps)
Monday Monster Mash
0:00 – 6:00
AMRAP
20 Goblet Lunges #53/35
15 Kettle Bell Swings #53/35
10 Ring Dips
6:00 – 8:00
Rest
8:00 – 14:00
AMRAP
20 Deadlifts #185/125
15 HR Push Ups
10 Sit Ups
14:00 – 16:00
Rest
16:00 – 22:00
AMRAP
20 Box Jumps
15 Pull Ups
10 Front Squats #135/95
10/24/2015
CrossFit XD – CrossFit
Metcon (4 Rounds for time)
4 Rounds
1 Partner Rows 1000/800m
While other partner completes:
9 TTB
15 Snatches #75/55
21 Goblet Squats #53/35
27 Push Jerks #75/55
Rest 2 Min
*Score is the row and the other partners’ work combined. For example, if Parnter A rowed 1,000m in 3:30 and Parnter B completed their work in 3:00, their score for that round would be 6:30. Record time for each round separately.
10/23/2015
CrossFit XD – CrossFit
Metcon (Time)
For time:
800m run
35 box jump overs 24/20
35 burpees
35 pull-ups
35 OHS 45/35
400m run
10/22/2015
CrossFit XD – CrossFit
Clean & press (strict) (1RM)
clean, can be power or full, but the press must be a strict shoulder press (no legs)
Metcon (4 Rounds for time)
Every 4 min for 16 min:
100′ bear crawl
12 SDHP 135/95
10 burpees over bar
10/21/2015
CrossFit XD – CrossFit
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
10/20/2015
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
16min AMRAP:
10 wallballs 20/14
10 thrusters 95/75
2 rope climbs
10/19/2015
CrossFit XD – CrossFit
Bear Complex (1RM)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon (Time)
5 rounds:
20 kettle bell swings 70/53
200m farmers carry 70/53
farmers carry is only one kettle bell and must be hanging from your hand. You may not rest kettle bell on your shoulder, hips, head, ect…
10/17/2015
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
42-30-18-12-6
HSPU
Front Squats #115/75
Box Jumps 24/20″