CrossFit XD – CrossFit


Warm-up (No Measure)


25ft High Knees

25ft Butt Kickers

10 Scap Pull-Ups

10 Scap Push-Ups

3 Wall Walks or 5 Inch Worms



100m Run

3 Strict Pull-Up or 5 Ring Rows

:20 HS Hold or DB Overhead Hold

3 HSPU Negative or 5 Pike Push-Up


Wade (Time)

For time, wearing a 20-lb. vest or body armor:

Run 1,200 meters

Then, 4 rounds of:

12 strict pull-ups

9 strict dips

6 strict handstand push-ups

Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.

He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.

He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
* pick one workout to do

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
*With a Partner. Spilt reps how you want

Optional Cool Down

Warm-up (No Measure)


5:00 Foam Roll Upper Back

5:00 Foam Roll Quads

(No Measure)

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