09/08/2015

CrossFit XD – CrossFit

Front Squat (5RM)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

09/07/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

15 wall balls 20/14

10 burpees

10 box jumps 24/20

run 600m

09/05/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

800m Run

3 Rounds

30 Overhead Squats #95/65

40 Push Ups

50 1-Arm KB Snatches #53/35

800m Run

09/04/2015

CrossFit XD – CrossFit

5 Min AMRAP #7 (No Measure)

10 Shoulder Taps (in handstand)

10 Front Squats

5 Strict Chin Ups

5 Strict Press + Push Press + Jerk

A: Metcon (Time)

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

HSPU

Front Rack Reverse Lunges #135/95

Pull Ups
RX+

Strict HSPU

FRL #155/105

CTB Pull Ups

B: Metcon (AMRAP – Reps)

Shoulder Burnout/Flex Friday

Max Reps in 1 Attempt

-Shoulder to Overhead #95/65

09/03/2015

CrossFit XD – CrossFit

Please be on time so we can stretch for a full 20 min and still have enough time for the WOD. Thank you!! 🙂

5 Min AMRAP #3 (No Measure)

10 Mountain Climbers

10 Band Pull Aparts

10 Air Squats

10 Band Pass Throughs

Mobility

20 Min Stretch

*Coach’s choice of ten different stretches

Metcon (Time)

3 Rounds

400m Run

30 Wall Balls

20 TTB

10 Burpees

09/02/2015

CrossFit XD – CrossFit

2 Squat Cleans + 1 Jerk (10 x 1)

TNG
20 Min E2MOM (10 Sets)

Start at 75% of your 1RM Clean and Jerk and go up every round if you can.

Back Squat (1RM; 3 x 2 at 90%)

Build to a heavy single for the day. Then, complete 3 sets of 2 reps at 90% of your heavy single. Record the weight for the 3 x 2.

09/01/2015

CrossFit XD – CrossFit

If class has more than 9 people, some will start on the rowing capacity test while the others establish a 2RM power snatch. Then, they will switch.

Rowing 10min capacity test (Distance)

For 10 min- 30 seconds on 30 seconds off. Score is total meters

Power Snatch (2-2-2-2-2)

08/31/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

12 Min EMOM

Minute 1 – 5 Deadlifts #275/165

Minute 2 – 8 Burpee Box Jump Overs

Minute 3 – 25 Double Unders
If you complete the entire EMOM with no missed reps, your score is 152.

Rest

8 Min

Metcon (Time)

For time:

30 Back Squats #135/95

40 Push Ups

50 Sit Ups
Back Squats are from the ground.

08/29/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

Partner WOD

Complete AMRAP in 15 minutes of:

4 Squat Clean #115/75

4 Toes-To-Bar

8 Squat Clean

8 Toes-To-Bar

12 Squat Clean

12 Toes-To-Bar

16 Squat Clean

16 Toes-To-Bar

20 Squat Clean

20 Toes-To-Bar

24 Squat Clean

24 Toes-To-Bar

28 Squat Clean

28 Toes-To-Bar

*If you complete the round of 28, go on to 32. If you complete 32, go on to 36, etc.

AMRAP – Reps

08/28/2015

CrossFit XD – CrossFit

Push Jerk (3RM)

2k Row (Time)

Max Effort 2k Row