1/06/2014

CrossFit XD – CrossFit

Hang Power Clean (2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Bar Facing Burpees

9 Squat Cleans #135/85

6 Pull Ups

1/05/2015

CrossFit XD – CrossFit

Front Squat (5-5-5-5-5)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Benchmark challenge!!

We will be doing a benchmark WOD every 1st Monday of each month and then repeating it at the end of the month. Measure your progress!

1/3/2014

CrossFit XD – CrossFit

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

1/2/2015

CrossFit XD – CrossFit

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

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

1/1/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

50-40-30-20-10

Wall Balls #20/14

Box Jumps 24/20

Pull Ups

1 Arm KB Snatches

12/31/2014

CrossFit XD – CrossFit

The CrossFit Total (Total Weight)

12/30/2014

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

5min EMOM: 4 burpees and 4 pull-ups.

Rest 1 min

5min EMOM: 4 burpees and 8 kettle bell swings 70/53.

rest 2 min

5min EMOM: 4 burpees and 16 air squats.

rest 3 min

2min ME Kettle swings 70/53
score is your number of kettle bell swings within the 2min time cap.

12/29/2014

CrossFit XD – CrossFit

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

1000m Row (Time)

Max Effort 1000m Row

12/27/2014

CrossFit XD – CrossFit

Metcon (7 Rounds for reps)

Partner WOD

3 Min AMRAP

Front Squats #95/65

3 Min AMRAP

Sit Ups

3 Min AMRAP

Shoulder to Overhead #95/65

3 Min AMRAP

Sit Ups

3 Min AMRAP

Hang Power Cleans #95/65

3 Min AMRAP

Sit Ups

3 Min AMRAP

Full Snatches #95/65

*Only one athlete working at a time. Score each 3 min AMRAP for reps.

12/26/2014

CrossFit XD – CrossFit

Back Squat (2-2-2-2-2)

Metcon (Time)

3 Rounds

10 Overhead Squats #135/85

20 Pull Ups
RX+

CTB Pull Ups