Friday

CrossFit XD – CrossFit

The CrossFit Total (Total Weight)

Thursday

CrossFit XD – CrossFit

Amanda (Time)

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

Wednesday

CrossFit XD – CrossFit

Metcon (4 Rounds for time)

4 rounds each for time:

10 burpees

20 sit ups

30 push ups

rest 1 minute

Tuesday

CrossFit XD – CrossFit

(No Measure)

Sprint Drills

-A

-B

-C

-Straight Leg

Mobility

Spiderman

Pidgeon

Partner Hamstring

Pre-Wod

Every :45 Seconds

50m Sprint

x 6

150 KBS (Time)

150 KBS 70/54

Back from the Weekend

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 meter run

20 back squats 135/95

10/04/2014

CrossFit XD – CrossFit

(No Measure)

2 Rounds

400m Run

AMRAP Burpees

(1 Partner runs while other does burpees until they return. Then switch)

Mobility

Banded shoulder pull back

Samson stretch

Seated forward bend

Teach

Push Press

Metcon (Time)

2 Person Teams

2 Rounds:

60 Wall Balls

50 Pull Ups

40 Box Jumps

30 Push Ups

20 Push Press #135/95

*Non-working athlete holds kettlebell #70/53

10/03/2014

CrossFit XD – Women’s Only

Metcon (AMRAP – Reps)

5 Rounds

3 Min AMRAP

10 Deadlift #155/95

10 Burpee Over the Bar

10 Abmat Sit Up

*Rest 1 minute between each 3 Min AMRAP

10/03/2014

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

3 Min AMRAP

10 Deadlift #155/95

10 Burpee Over the Bar

10 Abmat Sit Up

*Rest 1 minute between each 3 Min AMRAP

10/02/2014

CrossFit XD – CrossFit

(No Measure)

2 attempt handstand hold (w/ wall)
250m Row
2 Seesaw walk

Mobility

Lat roll out
Superfriend quad smash

Metcon (Time)

3 Rounds

400m Run
30 Air Squats
20 Handstand Push Ups

*Scaling available for handstand pushups

10/01/2014

CrossFit XD – CrossFit

(No Measure)

Warm Up

Pull up Progression
-5 kip swings
-5 knee tucks
-5 pull ups

Floor Drill

Mobility

Calf stretch
Standing Lacrosse ball mash
Post hamstring stretch

Metcon (Time)

For time:

30 Power Cleans #205/125

*At the top of each minute complete 30 double unders