Back from the Weekend

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

200 meter run

20 back squats 135/95

10/04/2014

CrossFit XD – CrossFit

(No Measure)

2 Rounds

400m Run

AMRAP Burpees

(1 Partner runs while other does burpees until they return. Then switch)

Mobility

Banded shoulder pull back

Samson stretch

Seated forward bend

Teach

Push Press

Metcon (Time)

2 Person Teams

2 Rounds:

60 Wall Balls

50 Pull Ups

40 Box Jumps

30 Push Ups

20 Push Press #135/95

*Non-working athlete holds kettlebell #70/53

10/03/2014

CrossFit XD – Women’s Only

Metcon (AMRAP – Reps)

5 Rounds

3 Min AMRAP

10 Deadlift #155/95

10 Burpee Over the Bar

10 Abmat Sit Up

*Rest 1 minute between each 3 Min AMRAP

10/03/2014

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

5 Rounds

3 Min AMRAP

10 Deadlift #155/95

10 Burpee Over the Bar

10 Abmat Sit Up

*Rest 1 minute between each 3 Min AMRAP

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.