11/28/2018

CrossFit XD – CrossFit

CORE

Complete 3 rounds:

20 Kayaks with KB 53/35

15 V-Ups

L-Hang from the rig (max time)
*Feet up on the kayaks

*Hold knees up to modify for the L-Hang

*Each second from L-Hang is a rep

Metcon (AMRAP – Rounds and Reps)

12 minute amrap

4 Deadlifts 275/225

6 Burpees

8 Toes to Bar

10 Box Jump 24/20

12 Single-arm STO with a dumbbell 50/35

*Step-ups alowed

*6 STO before switching arms
RX+

Deadlift @ 315/255

#70/50 STO

Must Jump

11/27/2018

CrossFit XD – CrossFit

Nice Butt (36 reps per round )

12 minute EMOM

1- 12 Bulgarian Split Squats 53/35 (Goblet Hold)

2- 45 Second Plank Hold W/45lb Plate

3: 12 Bent Over Row w/KB 53/35

4: 12 Weighted Step ups 53/35 (Goblet Hold) 24/240

*Sets of 12 are 6 each arm/leg

Metcon (Time)

For Time Complete:

Jumping Air Squats 80

Farmers Carry 100m 53/35s

60 Double Unders

20 Hang Power Cleans 135/95

Jumping Air Squats 60

Farmers Carry 100m 53/35s

50 Double Unders

15 Power Cleans 155/115

Jumping Air Squats 40

Farmers Carry 100m 53/35s

40 Double Unders

10 Squat Cleans 175/135

*Only first set of cleans are from the hang.
RX+

Cleans @

155/105

175/135

195/ 155

Farmers Carry 70/53s

11/26/2018

CrossFit XD – CrossFit

squat snatch (1-1-1-1-1-1-1-1-1-1-1-1)

1 squat snatch every minute on the minute (12 min EMOM)

*build as heavy as possible
*pick a goal weight to end at, and try to figure out a good weight to start with to achieve that goal!

*build every set

*have your weights ready

Metcon (AMRAP – Reps)

25 min Emom (work for 45 sec)

1: Over Head Squats 105/65

2: Pull Ups

3: Sit-Ups

4: Push-Press 105/65

5: Rest

*MUST stop at the 45sec mark

*Score is MAX reps per round
RX+

OHS 135/105

CTB

Push Press 135/105

11/25/2018

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

King Kong Phill

(Happy Birthday Phill!!!)

With a Partner:

37 Min Amrap (Phill will be 37)

1 Deadlift 315/225

20 Wall Balls 30/20

3 Clean and Jerks 225/155 (squat or power)

40 Calorie Row (Damper set to 10)
**One partner working at a time

**Use 2 bars

**Try to partner with someone with similar strength as you.

**If you can’t hit the RX weights, it should still be VERY heavy for you

FRI-YAYYYY

CrossFit XD – CrossFit

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

*Complete 3 reps every 90 seconds for 6 sets

*Build to as heavy as possible

Metcon (Time)

Hambone

10 pull-ups

20 hspu

30 back squats 95/65

40 box jumps 20/24

50 double unders

40 box jumps 24/20

30 back squats 95/65

20 hspu

10 pull ups

*stepping is allowed for RX

Partner WOD

CrossFit XD – CrossFit

Warm-up (No Measure)

Rom Wod

*15 minute Rom Wod

Metcon (Time)

Gobble Gobble

100 wall balls

100 hang cleans 95/65

100 push presses 95/65

100 front squats 95/65

100 push ups

100 sit-ups

100 pull ups

100 jumping lunges

100 hspu

10 100m sprints alternating partners
*Partners may switch off however they like until reps are completed.

11/21/2018

CrossFit XD – CrossFit

Squat Clean (complete 1 rep every 30 sec (8 sets))

* stay at 65% of 1 RM all sets

Metcon (Time)

Annie Gone WILD

100 – 80 – 60 – 40 – 20

Double Unders

Sit Ups

Air Squats
2:1 for Scaled

11/20/2018

CrossFit XD – CrossFit

Bench Day 12 min EMOM

Close Grip Bench Press

3 sets of 6 @ 50%

3 sets of 4 @ 60%

3 sets of 2 @ 70%

3 sets of 1 @ 80%
*Every minute on the minute you will complete a set at the given percentage.

*Building each set.

*Record your heaviest set and make sure to put note your weight lifted in previous sets.

Metcon (Time)

Row Row Row your Boat

BUY IN: 30 hang power snatches 85/55

Row 1000 meters

1 Rope Climb

Row 500 meters

3 Rope Climbs

Row 250 meters

6 Rope Climbs

CASH OUT: 30 hang power snatches 85/55
RX+

105/75

Its Not Going to Lift Itself

CrossFit XD – CrossFit

Deadlift (12 min for 1 rep max)

Metcon (Time)

3 Rounds for Time

Burpee Broadjump (length of the rig down&back)

30 Lunges with one arm over head 53/35 KB

30 Kettlebell Swings 53/35

30 Goblet Squats 53/35

*Must burpee first on burpee broadjumps

*Lunges are in place, stepping forward
RX+

70/53

Weightlifting

Partner Saturday

CrossFit XD – CrossFit

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.

Metcon (Time)

Partner Workout

60 Pull-ups (Partner must hold barbell in overhead position, arms locked out)

60 Burpees

60 Boxjumps 24/20 (Partner must hang from the pull-up bar while partner does box jumps)

60 Backsquats 155/105

60 Hang power cleans 155/105 (Partner must hold bottom of their dip on the box while other partner does cleans)

60 Calorie row (Damper set to 6)

30 Chest-to-bar pullups (Partner holds bar in overhead position)

30 Burpees to a 6″ target

30 Box jump overs 30/24 (Partner hangs from bar)

30 Back Squats 155/105

30 Hang power cleans 155/105 (Partner holds bottom of dip on box)

30 Calorie row (Damper set to 10)
*Every other movement your partner will be required to hold a specific position. If your partner comes out of the static hold YOU MUST SWITCH.

*The other movements will be completed however you like. One person working at a time.