10/02/2014

CrossFit XD – CrossFit

(No Measure)

2 attempt handstand hold (w/ wall)
250m Row
2 Seesaw walk

Mobility

Lat roll out
Superfriend quad smash

Metcon (Time)

3 Rounds

400m Run
30 Air Squats
20 Handstand Push Ups

*Scaling available for handstand pushups

10/01/2014

CrossFit XD – CrossFit

(No Measure)

Warm Up

Pull up Progression
-5 kip swings
-5 knee tucks
-5 pull ups

Floor Drill

Mobility

Calf stretch
Standing Lacrosse ball mash
Post hamstring stretch

Metcon (Time)

For time:

30 Power Cleans #205/125

*At the top of each minute complete 30 double unders

09/30/2014

CrossFit XD – CrossFit

(No Measure)

Warm Up

High Knee A – Steps
High Knee B – Steps
High Knee C – Steps
Straight Leg Strides
Lateral Jump to sprint

Mobility

Boot strappers
Hip capsule internal rotation w/ kettlebell
Couch stretch

Teach

Front Squat w/ PVC pipe

Front Squat (2-2-2-2-2-2-2)

Heavy day!! It is so important to devote a day to just lifting about once a week. Heavy weight with these reps will get you lean and strong, not bulky. Max effort, y’all!

Cool Down

Foam roll out

09/29/2014

CrossFit XD – CrossFit

(No Measure)

Ipsilateral Dead Bugs – 10 reps
Pillar to plank press up – 10 reps
Contralateral Inch Worm – 10 reps
Empty bar snatch grip deadlifts – 10 reps

Metcon (Time)

For time:

21-15-9-6-3

Power Snatch #75/55
Toes 2 Bar

09/28/2014

CrossFit XD – CrossFit

(No Measure)

Ipsilateral dead bugs – 10 reps
Pillar to plank press up – 10 reps
Contralateral inch worm – 10 reps
Empty bar snatch grip dead lifts – 10 reps
This is a group warm up with Brad. Everyone moves together! xoxo

Metcon (Time)

21-15-9-6-3

Power Snatch #75/55
Toes 2 Bar
The weight is light here so move as fast as you can! If you’re lungs aren’t burning by the end of the workout, you’re going too slow. Who’s going sub 5 min?

Saturday Partner WOD

CrossFit XD – CrossFit

Metcon (Time)

10 Rounds of:
10 Wall Balls
10 Push Ups
10 Sit Ups
10 Pull Ups

1 Partner works while the other Partner Runs 400 Meters.

9/26/2014: Hero WOD

CrossFit XD – CrossFit

Warm-up (No Measure)

3 min AMRAP
10 thrusters
5 pull ups

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#