04/09/2015
CrossFit XD – CrossFit
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
30-20-30-20:
strict press 75/45
box jump 20″
front squats 75/45
3 rounds:
8 burpees
25 kettle bell swings 70/53
400 meter farmers carry with kettle bell 70/53
kettle bell must be in your hands, cannot rest on your shoulders or head.
10 Wall Facing Squats (slow)
10 Arm Lifts (in handstand)
10 Hollow to Superman
Monday Monster Mash
10 Min AMRAP
9 Sumo Deadlift High Pulls #95/65
15 Pull Ups
21 Wall Balls 20/14
Rest 5 Minutes
10 Min AMRAP
12 Front Rack Lunges #95/65
8 Bar Facing Burpees
12 Sit Ups
20 Min AMRAP (Partners)
50 Double Unders
40 Double Push-Up Burpees
30 Toes to Bar
20 Squat Snatches #115/75
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Classes larger than 8 athletes will go in two heats. “Non-working” heats will start with the L-Sit.
Each attempt is to failure. Rest 3 min between each set. Record best score.
Max Effort 5k Run
This is not an April fools joke 🙂
10 Min EMOM
3 Snatch Grip Deadlifts @ 70%
5-4-3-2-1
10-8-6-4-2
Jerk #185/125
Box Jumps 24/20
Jerks #205/135
Box Jumps 30/24
10 Air Squats
20 Mountain Climbers
30 Double Unders
Warm-up and squat the same weight for all 5 sets. Push yourself.
3 Rounds
3 Min AMRAP
9 Front Squats #95/65
6 Power Snatches #95/65
3 Clean and Jerks #95/65
Rest 1 Minute
2 Cycles (8 min)
1st and 5th Round: Power Cleans (empty bar)
2nd and 6th Round: Dead Bug Hold
3rd and 7th Round: Push Press
4th and 8th Round: Superman Hold
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
35 min cap
Women’s weight
#95 Thrusters
#165 Deadlift
#53 KBS