6/3/2019

CrossFit XD – CrossFit

Conditioning

Metcon (AMRAP – Rounds)

Every 75 seconds for 5 rounds:

100m run

10 pull ups
RX+ chest to bar pull ups

Metcon

Metcon (Time)

4 rounds for time:

10 DL #185/125

20 Wall Balls #20/14

40 Push ups

80 Double Unders

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

20 Burpees Pull Ups

20 Hang Snatches #115/75

20 Jumping Air Squats

100 m Partner Carry

05/31/2019

CrossFit XD – CrossFit

Strength

Metcon (Time)

50 Bench press reps for time

135/95#

Metcon

Metcon (Time)

10 rounds for time:

5 chest to bar pull ups

5 bear complex reps 115/75#

5 lateral burpees
1 bear complex consists of:

1 power clean

1 front squat

1 push press

1 back squat

1 push press from behind your head

You can blend the rep to look like:

1 cluster

1 behind the head thruster

Competition

Metcon (Time)

10 rounds for time:

2 ring muscle ups

4 front squats 185/125#

6 lateral burpees
You can sub for Bar muscle ups but it’s not considered RX.

Front squats are from the floor

05/30/2019

CrossFit XD – CrossFit

Conditioning

1000m Row (Time)

Max Effort 1000m Row

Metcon

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Bonus

This is optional

50 Cal Assault Bike (Time)

For time:

50 Calorie Assault Bike

05/29/2019

CrossFit XD – CrossFit

Strength

Power Clean + Power Jerk (2-2-2-1-1-1-1)

Every 90 second for 7 sets.

Build over sets

Metcon

Metcon (Time)

For time:

50 HSPU

40 Box jump overs 24/20

30 Wall Balls 20/14

20 Power Cleans #155/105

10 Push Press #155/105
*20 time cap

5/28/2019

CrossFit XD – CrossFit

Metcon

Metcon (Time)

For Time:

4-8-12-16-20

Weighted Sit Ups #50/35

DL #225/155
*in between each round complete 30 DUs including the last round

*hold DB under chin for sit ups.

Murph

CrossFit XD – CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

With a Partner:

Buy in: 300 DUs

-Then-

100 Push Ups

100 Alt DB Snatch #50/35

100 FR Lunge #135/95

100 TTB

-Then-

Cash out: 300 DUs

5/24/2019

CrossFit XD – CrossFit

Strength

Split Jerk (5-5-3-3-1)

every 90 secs

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP:

6 Burpee Box Jumps

12 STO #135/95

24 Air Squats
RX+ With Vest #20/14

5/23/2019

CrossFit XD – CrossFit

Metcon

Metcon (3 Rounds for reps)

7 Min AMRAP:

10 SDLHP #75/55

10 Pull Ups

Rest 2 mins

7 Min AMRAP

10 cal Row

10 burpee over rower

Rest 2 mins

7 min AMRAP

10 KBS #53/35

10 Sit Ups
* you may start on any amrap if there is not enough rowers