06/30/2015

CrossFit XD – CrossFit

7 Min AMRAP #17 (No Measure)

10 Power Clean and Jerks

250m Row

10 Plyo Push Ups

Skill

Rowing Technique

Fore! (AMRAP – Reps)

In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.

4 minutes of rowing

4 minutes of burpees

Log total reps

06/29/2015

CrossFit XD – CrossFit

The Tink ! (Time)

For time:

run 400m

25 wall balls 20/14

25 box jump overs 24/20

25 KB swings 35/53

run 800m

25 KB swings 35/53

25 box jump overs 24/20

25 wall balls 20/14

run 400m

06/27/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

4 Rounds

20 Thrusters #95/65

20 Sit Ups

20 Power Snatch

20 Burpees

6/26/2015

CrossFit XD – CrossFit

Teach

Muscle Up Clinic

-Below, To, Through drill

-False Grip

-Transition with hands touching chest

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 CTB Pull Ups

20 Med Ball Cleans #20/14
RX+

12 Min AMRAP

2 Muscle Ups

20 Med Ball Cleans #20/14

6/25/2015

CrossFit XD – CrossFit

Metcon (Time)

4 Rounds

40 Wall Balls #20/14

4 HSPU

4 Power Cleans #225/155

40 Double Unders
This one isn’t about clicking the “RX” button. Just go as heavy as you can. Do your best, forget the rest.

06/24/2015

CrossFit XD – CrossFit

Metcon (5 Rounds for time)

5 Rounds

400 M run

10 Overhead Squat 95/65

15 Kettle Bell Swings 53/35

RX +

OHS 135/105

KBS 70/53

6/23/2015

CrossFit XD – CrossFit

7 Min AMRAP #16 (No Measure)

5 Full Snatches (strike the hips)

1 Full Clean + 2 Jerks x 5 (strike the legs)

Olympic Lifting Total (Total Weight)

6/22/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

15 Min AMRAP

3 Front Rack Lunges #135/95

3 Burpees

30 Double Unders

6 Front Rack Lunges

6 Burpees

30 Double Unders

9 Front Rack Lunges

9 Burpees

30 Double Unders

12 Front Rack Lunges

12 Burpees

30 Doubles

…and so on, ascending by 3’s until time runs out.

Push Press (Find 1RM, then do 4 x 3 @ 75% of that)

06/20/2015

CrossFit XD – CrossFit

Metcon (Time)

Teams of 3

Buy In: 300 Double Unders

3 Rounds

45 Wall Balls #20/14

30 Kettlebell Swings #70/53

45 Shoulder to Overhead #115/75

30 Toes to Bar

Cash Out: 300 Double Unders

*1 athlete working at a time

6/19/2015

CrossFit XD – CrossFit

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats