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
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
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
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″
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
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)
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
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
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
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