04/28/2016

CrossFit XD – CrossFit

Mobility

ROM WOD

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

Odd Minutes – 20 Double Unders

Even Minutes – 5 Squat Snatches #135/85
RX+

Odd Min – 50 Double Unders

Even Min – 5 Squat Snatches #165/110

04/27/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (1 x 20)

Same weight as Monday.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

04/26/2016

CrossFit XD – CrossFit

Metcon

Metcon (4 Rounds for reps)

4 Rounds

4 Min AMRAP

15 Wall Balls #20/14

15 CTB Pull Ups

Row for max calories

Rest 3 min

*Score is calories rowed for each round
RX+

4 Min AMRAP

15 Wall Balls #20/14

5 Muscle Ups

Row for max calories

Rest 3 min

04/25/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (1 x 20)

First day of our 6 week squat program!! Start conservative this week. Your sets of 20 for this first week should be around 55-60% of your 1 rep max back squat.

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Women’s RX

#75/#35/20″

04/23/2016

CrossFit XD – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Min Amrap

20 Toes to Bar

20 Clean and Jerks #155/105

20 HSPU

200m Run

04/22/2016

CrossFit XD – CrossFit

Weightlifting

Back Squat (1-1-1-1-1)

Every 2 min for 10 min:

*Build to a 1RM. This is our test for the 6 week squat challenge.

Metcon

Metcon (AMRAP – Rounds)

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75/55 lb.

From 5:00-10:00 use 95/65 lb.

From 10:00-15:00 use 115/75 lb.

Continue adding 20/10 lb. every 5 minutes for as long as you are able.

04/21/2016

CrossFit XD – CrossFit

Metcon

Goat Day (AMRAP – Rounds)

20 Min EMOM

Odd Minutes – “Goat” #1

Even Minutes – “Goat” #2

“Goat” – CrossFit slang for a movement we have difficulty with.

Examples: Double-Unders, Ring Dips, Overhead Squats.

Choose two “Goats” to work on today. Coaches will have great suggestions in class.

04/20/2016

CrossFit XD – CrossFit

Weightlifting

Split Jerk (1-1-1-1-1)

Every 2 min for 10 min:

*Build to a 1RM

Metcon

Rowing 10min capacity test (Distance)

For 10 min- 30 seconds on 30 seconds off. Score is total meters
New scoring rule:

Set your screen to track 10 rounds of :30 on and :30 off. Your score will be much lower than your original, but much more accurate.

04/19/2016

CrossFit XD – CrossFit

Weightlifting

Front Squat (2-2-2-2-2-2-2-2-2-2)

10 Min EMOM

*Increase load every set

Metcon

Metcon (Time)

400m Run

40 Front Rack Lunges #135/95

40 Bar Facing Burpees

04/18/2016

CrossFit XD – CrossFit

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