08/15/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD:

50 Wall Balls

50 Power Snatch #95/65

50 Double Unders

50 Kettle Bell Swings #53/35

50 Box Jump Overs

50 Pull Ups

50 Thrusters #95/65
1 athlete working at a time

08/14/2015

CrossFit XD – CrossFit

Heave-Ho (5 Rounds for time)

5 rounds (each for time):

run 400 meters

20 burpees

(wearing a 20/14 vest)
Rest 3 min between each set.

Front Rack Lunge (3 x 5 )

08/13/2015

CrossFit XD – CrossFit

Bench Press (10-10-10)

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

08/12/2015

CrossFit XD – CrossFit

Metcon (Time)

3 rounds:

800m run

15 push jerks 135/95

2 rope climbs

08/11/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

3 rounds:

1 min ME RKB swings 70/53

1 min ME box jumps 20/24

1 min ME double unders

1 mn ME wall balls 20/14

Rest 1 min

Hang Clean (2RM)

Not T&G, you can drop the bar between reps.

08/10/2015

CrossFit XD – CrossFit

Cindy (AMRAP – Rounds and Reps)

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

08/08/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

Run 400m

100 Box Jumps

80 Sit Ups

60 STO #75/65

40 Power Snatch #75/65

10 Rope Climbs

Run 400m

Metcon (Time)

For time:

Run to the “G” and back

100 Air Squats
This will be the WOD at 8 AM only. We will meet at the gym and then drive to the trail head at Kiwanis Park and all start together. When you return to the bottom after running to the “G”, immediately start your 100 air squats. It is included in your time. RX+ w/ a weighted vest. Bring shoes you can get dirty.

08/07/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

8 Min AMRAP

15 Power Cleans #95/65

15 Wall Balls

Rest 2 Min

8 Min AMRAP

10 Pull Ups

10 Front Squats #95/65

10 Bar Facing Burpees

08/06/2015

CrossFit XD – CrossFit

5 Min AMRAP #6 (No Measure)

:10 Handstand Hold

:10 Low Support Hold on Rings

10 Snatch Balance (bar)

:10 High Support Hold on Rings

Overhead Squat (10 x 2)

Strength EMOM (10 Min)

2 Overhead Squats @ 75-80%

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

08/05/2015

CrossFit XD – CrossFit

5 Min AMRAP #5 (No Measure)

5 V Ups

10 Deadlifts

5 Burpees

10 Lunges

Metcon (AMRAP – Reps)

Gymnastics

7 Min AMRAP

6 TTB Unbroken
RX+

(As many sets of 10 as you can do in 7 min)

Metcon (Time)

21-15-9

Deadlift #225/155

400m Run
21 deadlifts then run 400m, 15 deadlifts then run 400m, 9 deadlifts then run 400m.