03/01/2016

CrossFit XD – CrossFit

Power Snatch (10 x 1)

10 Min EMOM

1 Power Snatch

*Build over the course of 10 sets. Start at 60% of your max.

Metcon (Time)

3 Rounds for time:

7 Toes to Bar

14 Power Snatch #95/65

21 Bar Over Burpees

02/29/2016

CrossFit XD – CrossFit

Back Squat (5-5-5-5-5)

Every 2 Min for 10 Min:

5 Back Squats

*Build every set and establish a 5RM on the last set.

Metcon (AMRAP – Reps)

7 Min AMRAP (ascending ladder)

3 Kettlebell Swings #53/35

3 Wall Balls #20/14

6 Kettlebell Swings

6 Wall Balls

9 Kettlebell Swings

9 Wall Balls

12 Ketllebell Swings

12 Wall Balls

and so on, until 7 minutes is up.
RX+

#70/53 KBS

#30/20 Wall Ball

02/27/2016

CrossFit XD – CrossFit

Snatch (1-1-1-1-1-1)

Metcon (Time)

Partner WOD

3 Rounds

1000m Row

50 Sit Ups

50 Box Jumps

200m Run

02/26/2016

CrossFit XD – CrossFit

The Open has begun!! This first workout is a long one and we need your help so it will run smoothly. Everyone is going to have a partner and you will judge each other. That means each class will need at least 40 min to do this workout. PLEASE COME EARLY!!!!! You will need to warm up before your class starts so we can get started asap. Thank you!!

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

02/25/2016

CrossFit XD – CrossFit

Come at 6pm and watch the Crossfit Games Open announcement with us!!

Metcon (3 Rounds for reps)

3 Min:

Run 400m

AMRAP Overhead Squats #115/75

Rest 3 Min

3 Min:

Run 400m

AMRAP Ring Dips

Rest 3 Min

3 Min:

Run 400m

AMRAP Burpees

02/24/2016

CrossFit XD – CrossFit

Weightlifting

Clean and Jerk (1RM)

Take 15-20 Min and build to a 1RM Clean and Jerk

Metcon

Metcon (AMRAP – Reps)

14 Min AMRAP

10 Strict HSPU

20 KBS #70/53

30 Air Squats

40 Power Cleans #95/65

50 Double Unders

02/23/2016

CrossFit XD – CrossFit

Gymnastics

Metcon (No Measure)

10 Min of Muscle Up Practice focusing on the transition.

Options:

-Below, to, and through drill

-Banded low ring muscle up

-Kipping hip to ring drill

-Assisted muscle up with coach

Metcon

Metcon (AMRAP – Rounds)

12 Min EMOM

Min 1 – 20 Box Jumps 24/20″

Min 2 – 18/15 Cal Row

Min 3 – 10 CTB Pull Ups

Min 4 – 5 Front Squats #185/125

*Front squats from the floor

Monday Monster Mash

CrossFit XD – CrossFit

0-17 Min (13.1)
17-20 Min (Rest)
20-25 Min (1RM Hang Snatch)
25-28 Min (Rest)
28-34 Min (6 Min AMRAP)

Metcon

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Hang Snatch (1RM)

Metcon (AMRAP – Reps)

6 Min AMRAP

20 Wall Balls

15 TTB

10 Hang Power Cleans #135/95

02/20/2016

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

100 Back Squats #135/95

50 Shoulder to Overhead #135/95

75 Back Squats

50 HSPU

50 Back Squats

50 Ground to Overhead