03/27/2015

CrossFit XD – CrossFit

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

03/26/2015

CrossFit XD – CrossFit

Split Jerk (1-1-1-1)

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

03/25/2015

CrossFit XD – CrossFit

Metcon (Time)

200m run

20 air squats

10 bar muscle-ups

20 air squats

30 STO 95/65

20 air squats

800m run

20 air squats

30 wall-balls 20/14

20 air squats

10 power snatches 95/65

20 air squats

200m run

03/24/2015

CrossFit XD – CrossFit

Front Squat (6-6-6-6)

Metcon (AMRAP – Rounds and Reps)

Never Ending EMOM:

5 full-clean&jerks 155/105

5 burpee over box 24/20

03/23/2015

CrossFit XD – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

03/20/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

CrossFit Games Open 15.4

8 Min AMRAP

3 HSPU

3 Cleans 185/125

6 HSPU

3 Cleans

9 HSPU

3 Cleans

12 HSPU

6 Cleans

15 HSPU

6 Cleans

18 HSPU

6 Cleans

21 HSPU

9 Cleans

24 HSPU

9 Cleans

27 HSPU

9 Cleans …… and so on

03/19/2015

CrossFit XD – CrossFit

Remember, every pound of lean muscle mass you gain will burn an extra 50 calories per day. The more muscle you build the more calories your body will burn. Heavy days are important for that reason. Go hard. Lift heavy. And get strong.

Bent Over Row (5-5-5-5-5-5)

Bench Press (5-5-5-5-5-5)

03/18/2015

CrossFit XD – CrossFit

L-Sit (:15 – :15 – :15 – :15)

4 sets of :15 and then 1 last attempt at max time. Record your max time in seconds.

Metcon (Time)

2 Rounds:

15 Bar Facing Burpees

30 Thrusters #65/45

45 Box Jumps 24/20″

03/17/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

21 Med Ball Clean #20/14

15 Toes to Bar

9 HSPU
RX+

10 Min AMRAP

21 Med Ball #30/20

15 Toes to Bar

9 Strict HSPU

3 Position Clean (1-1-1-1-1)

1 Clean from High Hang

1 Clean from Mid Hang

1 Clean from Below Knee
1 completed rep is all 3 cleans without letting go of the bar

03/16/2015

CrossFit XD – CrossFit

Metcon (Time)

Monday Monster Mash

6 Min AMRAP

5 Ring Dips

5 CTB Pull Ups

5 Burpees

8 Min AMRAP

10 Cal Row

5 Front Squats #155/105

5 Shoulder to Overhead #155/105

3 Rounds

400m Run

15 Power Snatches #95/65

*Rest 5 min between workouts