08/04/2015
CrossFit XD – CrossFit
Back Squat (3-3-3-3-3)
Dynamic Bar Warm Up/Stretch (No Measure)
7 Min AMRAP
4 Squat Cleans
4 Jerks
4 Clean Grip OHS
:20 Seated Straddle (bar on back)
:20 Squat w/ Bar on Knees
08/03/2015
CrossFit XD – CrossFit
7 Min AMRAP #2 (No Measure)
10 Scapula Depressions
10 Zots Press (pvc pipe)
10 Overhead Squats
10 Over the fence floor drills (pull up drill)
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
10 Min time cap
Rest
3 Minutes
1000m Row (Time)
Max Effort 1000m Row
10 Min time cap
08/01/2015
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner WOD
20 Min AMRAP
100 Double Unders
50 Front Rack Lunges #95/65
30 Toes to Bar
07/31/2015
CrossFit XD – CrossFit
Shoulder Press (1RM)
Metcon (AMRAP – Reps)
2 rounds:
1min burpees
1min KBS 53/35
1min box jumps 24/20
1min cal on rower
07/30/2015
CrossFit XD – CrossFit
Metcon (Time)
run 1 mile
50 jumping squats
30 push ups
50 DU’s
30 full-snatches 75/45
07/29/2015
CrossFit XD – CrossFit
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
07/28/2015
CrossFit XD – CrossFit
Metcon (Time)
for time:
50 wall balls 20/14
30 pull-ups
20 pistols
50 one arm KB snatches 53/35
Overhead Squat (3 RM )
07/27/2015
CrossFit XD – CrossFit
Metcon (3 Rounds for reps)
5 min AMRAP:
5 deadlifts 185/115
5 back squats 185/115
rest 2 min
5 min AMRAP:
5 thrusters 135/95
10 bar facing burpees
rest 2 min
5 min AMRAP:
15 snatches 95/65
20 du’s
07/25/2015
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
100 KBS #70/53
3 Rounds
90 Double Unders
30 Overhead Squats #95/65
100 KBS
07/24/2015
CrossFit XD – CrossFit
7 Min AMRAP #6 (No Measure)
2 Skin the Cats
4 V-Ups
6 Spiderman Lunges
8 Pull Ups
Metcon (Time)
400m Run
20 Hang Power Snatches #115/75
20 Ring Dips
20 Deadlifts #115/75
20 Burpees
20 Pull Ups
20 Shoulder to Overhead #115/75
20 Front Squats #115/75
20 Sit Ups
400m Run
RX+
-Barbell #165/115
-CTB Pull Ups