6/18/2015

CrossFit XD – CrossFit

Front Squat (5-5-5-5-5)

Metcon (Time)

21-18-15-12-9-6-3:

deadlift 225/155

box jumps 24/20

burpees

6/16/2015

CrossFit XD – CrossFit

Push Jerk (2-2-2)

Metcon (Time)

for time:

50 DU’s

20 box jump overs 20″

15 push jerks 115/85

10 burpee pull-ups

15 push jerks

20 box jumps

50 DU’s

06/15/2015

CrossFit XD – CrossFit

Metcon (5 Rounds for time)

5 rounds:

20 cal on the rower

10 burpees

10 HSPU

3 snatches 155/105

Rest 1 min
Remember, body fat testing is tomorrow!! If you already tested last month, then you get 1 test free, which is tomorrow. If you haven’t tested, bring $10 to your class and we’ll get you done. XD now has it’s own machine and we will test regularly, $10 each time. Thanks!!

06/13/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partners

20 Min AMRAP

40 Overhead Squats #95/65

40 Box Jump Overs 24/20″

40 Shoulder to Overhead #95/65

400m Run

-Run will not be counted for reps. It only finishes a round.

Metcon (Weight)

5 Min to find 1RM Squat Snatch

-Score is the sum of the best lift from each athlete.

06/12/2015

CrossFit XD – CrossFit

5 Min AMRAP #1 (No Measure)

21-15-9

Hang Power Cleans

Jump Squats

Sit Ups

Gymnastics

-Kipping/Butterfly Pull Ups

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
You must complete all 100 pull ups before doing any push ups, and all 100 push ups before doing any sit ups, etc.

06/11/2015

CrossFit XD – CrossFit

7 Min AMRAP #14 (No Measure)

:20 Sec Plank Hold

10 Goblet Squats

10 KB Snatches

10 Band Pull Aparts

(light kb)

Mobility

Metcon (AMRAP – Reps)

3 Rounds

1 Min Rowing (cal)

1 Min Burpees

1 Min Thrusters #75/55

1 Min Toes 2 Bar

1 Min Rest

06/10/2015

CrossFit XD – CrossFit

7 Min AMRAP #7 (No Measure)

5 Toes to Bar

10 Air Squats

20 Double Unders

Mobility

Front Squat (1 x 1 @ 90%, 3 x 2 @ 75%)

Record what weight you did on the 3 x 2. All 3 sets at the same weight.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

25 Wall Balls #20/14

50 Double Unders

04/01/2015

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)

Mobility

Back Rollout w/ Medball

Medball Seated Straddle

Calf Stretch

Arm Circles

Metcon (Weight)

10 Min EMOM

3 Snatch Grip Deadlifts @ 70%

Metcon (Time)

5-4-3-2-1

10-8-6-4-2

Jerk #185/125

Box Jumps 24/20
Jerks #205/135

Box Jumps 30/24

06/08/2015

CrossFit XD – CrossFit

5 Min AMRAP #3 (No Measure)

10 Mountain Climbers

10 Band Pull Aparts

10 Air Squats

10 Band Pass Throughs

Mobility

Metcon (Time)

Monday Monster Mash

10 Min EMOM

Odd: 15 Kettlebell Swings #53/35

Even: 10 Burpees

Rest 3 Min

10 Min EMOM

Odd: 15 Sit Ups

Even: 10 Pull Ups

Rest 3 Min

For time:

4 Rounds

12 Deadlifts

9 Hang Cleans

6 Push Jerks

#95/65

02/14/2015

CrossFit XD – CrossFit

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Metcon (Time)

Partner WOD

800m Run

50 Power Cleans #115/75

100 Push Ups

40 Power Cleans

80 Push Ups

30 Power Cleans

60 Push Ups

20 Power Cleans

40 Push Ups

10 Power Cleans

20 Push Ups

800m Run