02/09/2019

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

200 partner medball sit-ups 20/14#

50 alternating box jump overs 24/20″

150 goblet box steps ups 70/53#

50 alternating box jump overs

100 toes to bar
Medball sit ups – https://youtu.be/AdSjZmwLUvQ

2/8/2019

CrossFit XD – CrossFit

Metcon

When Cindy met DT (Time)

5 rounds for time

1 round of Cindy

1 round of DT

2/7/2019

CrossFit XD – CrossFit

Barbell Conditioning

Front Squat (5-5-5-5-5-5)

Every 40 seconds for for 6 sets.

RX 185/125#

RX+ 245/165#

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP:

4 Alt Turkish Ups #53/35

8 KBS

12 Overhead lunges

2/6/2019

CrossFit XD – CrossFit

Barbell Conditioning

Metcon (Time)

Bench press:

50 reps for time

135/65#

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

02/05/2019

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

Emom 12min:

Odd: 10 burpees

Even: 6 alternating DB ground to overhead 75#/50#
DB ground to overhead is taking one DB from the ground to over head. ThIs means a single arm C&J or snatch

Rx+ = 4 reps with 100/75# DB

Metcon

Metcon (Time)

3 rounds for time:

100 DUs

10 Hang Power Cleans #175/115

10 HSPU
*RX+ 150 DU or 75 Unbroken

#205/135

Deficit HSPU 4″/2″

02/04/2019

CrossFit XD – CrossFit

Strength

2 Position Snatch (1-1-1-1-1-1-1-1)

1 rep from the high hang and then 1 rep from two inches below the knee. Do not drop the bar until both reps are complete.
EMOM 8

Build over sets

Metcon

Metcon (AMRAP – Reps)

AMRAP 16Min

40 Deadlifts 205/125#

30 KB Goblet Squats 53/35#

20 pull ups

30 KB Goblet Squats

40 Deadlifts

Competition

Metcon (Time)

TWC 19.6

“The Tree That Fell”

For time:

40 Deadlifts 225/155#

30 Pistol Squats

20 Ring Muscle UPS

30 Pistol Squats

40 Deadlifts

*16min time cap!!
If you don’t finish in time cap, add remaining reps into seconds

02/02/2019

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

100 Cal row

80 DBL KB DL’s 70’s/53’s#

60 partner wallball shots 20/14#

40 synchro KB swings

20 synchro burpees

40 synchro kB swings

60 partner wallball shots

80 DBL KB DL’s

100 cal row

02/01/2019

CrossFit XD – CrossFit

Handstand Push-ups (7-7-7-7-7-7-7-7 )

Every 40 seconds for 8 sets

Scale options are:

– Feet elevated push ups

– 2 wall walks

– 7/5 hand release push ups

Metcon (AMRAP – Reps)

AMRAP 11min:

1-3-5-7-9-11…etc

Thrusters 95/65#

Box jump overs 24/20″

01/31/2019

CrossFit XD – CrossFit

Crossfit Open

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Teens (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Teens boys and girls 14-15, and 16-17

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

01/30/2019

CrossFit XD – CrossFit

EMOM

Burpees (8-8-8-8-8-8-8-8-8-8)

EMOM 10min

These are bar over burpees. You can do lateral or bar facing. The choice is yours.

Record the number of reps you completed during this EMOM

Conditioning

Flight Simulator (Time)

For Time:

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Each round is unbroken. If you trip up on any round you must complete that round until you do it unbroken.