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

04/08/2015

CrossFit XD – CrossFit

Metcon (Time)

30-20-30-20:

strict press 75/45

box jump 20″

front squats 75/45

04/07/2015

CrossFit XD – CrossFit

Shoulder Press (3-3-3)

Metcon (Time)

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.

04/06/2015

CrossFit XD – CrossFit

7 Min AMRAP #3 (No Measure)

10 Wall Facing Squats (slow)

10 Arm Lifts (in handstand)

10 Hollow to Superman

Metcon (2 Rounds for reps)

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

April 4, 2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP (Partners)

50 Double Unders

40 Double Push-Up Burpees

30 Toes to Bar

20 Squat Snatches #115/75

04/03/2015

CrossFit XD – CrossFit

Jackie (Time)

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.

L-Sit (3 x Max Effort)

Each attempt is to failure. Rest 3 min between each set. Record best score.

04/02/2015

CrossFit XD – CrossFit

5k Run (Time)

Max Effort 5k Run
This is not an April fools joke 🙂

04/01/2015

CrossFit XD – CrossFit

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

03/31/2015

CrossFit XD – CrossFit

7 Min AMRAP 1 (No Measure)

10 Air Squats

20 Mountain Climbers

30 Double Unders

Back Squat (3-3-3-3-3)

Warm-up and squat the same weight for all 5 sets. Push yourself.

Metcon (3 Rounds for reps)

3 Rounds

3 Min AMRAP

9 Front Squats #95/65

6 Power Snatches #95/65

3 Clean and Jerks #95/65

Rest 1 Minute

03/30/2015

CrossFit XD – CrossFit

Tabata Warm Up A (No Measure)

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

The Seven (Time)

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