03/14/2015

CrossFit XD – CrossFit

Metcon (Time)

With a partner complete:

25 OHS 135/95

30 box jump overs 24/20

25 power cleans 135/95

50 burpee pull-ups

25 power cleans

30 box jump overs

25 OHS
RX+:

25 OHS 185/125

30 box jump overs 30/24

25 power cleans 205/145

20 burpee muscle ups

25 power cleans

30 box jump overs

25 OHS

The J.J. (Justin and Jeremy)

CrossFit XD – CrossFit

5 Min AMRAP #3 (No Measure)

10 Mountain Climbers

10 Band Pull Aparts

10 Air Squats

10 Band Pass Throughs

Metcon (No Measure)

5 x 100m Shuttle Sprints

EOMOM

Metcon (Time)

The J.J. (Justin V. and Jeremy H.)

Happy Birthday, fellas!!

200m Run

30 SDLHP

30 Shoulder to Overhead

200m Run

20 SDLHP

20 Shoulder to Overhead

200m Run

10 SDLHP

10 Shoulder to Overhead

200m Run

#75/55

07/09/2015

CrossFit XD – CrossFit

5 Min AMRAP #2 (No Measure)

10 Lunges

10 Push Ups

5 Burpees

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

07/08/2015

CrossFit XD – CrossFit

7 Min AMRAP #4 (No Measure)

5 Pull Ups

10 Alternating Jumping Lunges

10 Push Ups

:15 Headstand (Tripod w/ abmat)

Split Jerk (1-1-1-1-1)

Metcon (Time)

20-15-10-5

Front Squats #155/105

Box Jumps 24/20″

07/07/2015

CrossFit XD – CrossFit

7 Min AMRAP #11 (No Measure)

Double Under Practice

Dips (3-3-3-3, 1 x max effort)

Tempo Dips

3 sec down, 3 sec hold, 3 sec up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

07/06/2015

CrossFit XD – CrossFit

7 Min AMRAP #16 (No Measure)

5 Full Snatches (strike the hips)

1 Full Clean + 2 Jerks x 5 (strike the legs)

Metcon (Time)

3 Rounds

15 Deadlifts

10 Bar Over Burpees

10 Clean and Jerks

10 Bar Over Burpees

5 Snatches

10 Bar Over Burpees

#115/75

Paused Back Squats (3-3-3)

07/04/2015

CrossFit XD – CrossFit

Metcon (Time)

MURPH (with a 20# vest)

RX+ 2 rounds for time:

1 mile run

100 pull-ups

200 push-ups

300 air-squats

1 mile run

07/03/2015

CrossFit XD – CrossFit

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

07/02/2015

CrossFit XD – CrossFit

Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

07/01/2015

CrossFit XD – CrossFit

Zimmerman (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

11 Chest-To-Bar Pull-ups

2 Deadlifts, 315#

10 Handstand Push-ups
In honor of U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, died on November 2, 2010
To learn more about Zimmerman click here