11/16/2019

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds)

25 Min AMRAP:

100 Cal Row

100 Alt DB Snatch #50/35

100 DB Lunges #50/35

11/15/19

CrossFit XD – CrossFit

Strength

Snatch (3-3-3-2-2-2 Every 90 secs )

* build

Metcon

Metcon (Time)

5 Rounds FT:

5 Jerks #135/95

10 HSPU

50 DUs
*RX+ #185/125

4″/2″ Deficit HSPU

11/14/19

CrossFit XD – CrossFit

Gymnastics

HS Hold/ Chin Over Bar Hold (Max hold for time 4 rounds of each )

Metcon

Metcon (Time)

For time:

-Buy in-

1000 m Row

-then-

3 rounds

10 Power Cleans #115/75

10 Front Squats #115/75

10 CTB Pull Ups

-Cash Out-

1000 m row
*20 Min Time Cap

Active rest

Metcon (Time)

8 rounds for time:

8 KBS #53/35

8 Wall balls #20/14

8 Box Jumps 24/20

8 Burpees

11/13/19

CrossFit XD – CrossFit

Strength

Strict Press (5-5-4-4-3-3-2-2 EMOM for 8 rounds)

*Build

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 KB Snatches #53/35

12 Push Ups

24 Sit Ups
*RX+ #70/53

Feet Elevated Push ups 20”

V-Ups

Competition

Metcon (Time)

For Time:

50 TTB

50 Push Press #115/75
*10 min Time cap

11/12/19

CrossFit XD – CrossFit

Strength

Back Squat (3-3-2-2-1-1 every 2 mins )

*build

Metcon

Metcon (Time)

For time:

21-15-9-6

Back Squat

Burpees
*Body weight back squats

*from rack

11/11/19

CrossFit XD – CrossFit

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here

Competition

Heavy DT (Time)

5 rounds:

12 deadlifts 205/145

9 hang power cleans 205/145

6 push jerks 205/145

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP:

40 Box Jumps 24/20

40 DL #95/65

40 Hang Cleans #95/65

400 m run
*run together

Open 20.5

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Masters (55+) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots 20/14 lb ball to 9 ft

Time cap: 20 min.

Crossfit Games Open 20.5 Masters Scaled (55+) (Time)

For time, partitioned any way:

40 jumping chest-to-bar pull-ups

80-cal. row

120 wall-ball shots, 14 / 10 lb ball to 8/ 10 ft.

Time cap: 20 min.

11/7/19

CrossFit XD – CrossFit

Strength

High-Hang Snatch (2 Unbroken Reps Every 90 Sec for 5 Rounds )

Active rest

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

250 m Row

20 Sit ups

Metcon

Metcon (Time)

For Time:

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

STO #155/105

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

TTB

11/6/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

100 Goblet Squats #53/35

100 Air Squats

5 Hang Cleans #225/155

50 Knee Raises

20 OHS #135/95

10 HSPU