11/05/2018

CrossFit XD – CrossFit

Accessory Work (12 min EMOM)

12 Bulgarian Split Squats 53/35

12 Weighted Step Ups on box (24/20) 53/35

30 sec Weighted plank 45/25

*Hold Kettle bell in Goblet position for both the Split Squats and the Step-ups

*6 per leg

Metcon (Time)

40-30-20-10

Hang Dumbbell Snatches 50/35

Sit-ups

Jumping Lunges

Run 200m
Explanation:

Complete 40 reps of each movement, then run….30 reps of each and then run and so on.

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

With a Partner-

Row 1000 meters

Then:

Complete 2 rounds of:

10 HSPU

20 Snatches 135/95

40 Box Jumps

60 KBS 70/53

80 Wall Balls

100 Sit-ups

Then:

Row 1000 meters
Partners may split up the reps as desired.

Each Partner must do atleast one rep.

11/2/2018

CrossFit XD – CrossFit

Strength

Metcon (AMRAP – Rounds)

10 Min EMOM:

5 HSPU + 3 Front Squats
* Front Squats @70% of 1 Rep max. Stay at the same weight.

Metcon

Metcon (Time)

For Time:

27 cal row

12 Bear complex #95/65

1 rope climb

21 cal row

9 Bear complex #135/95

1 rope climb

15 cal row

6 Bear complex #155/105

1 rope climb

9 cal row

3 Bear complex #185/125

1 rope climb

200 m farmers carry #70/53s
RX + complete all Bear complex touch and go and unbroken. Legless ropeclimbs

* Bear complex 1 Power Clean + 1 Front Squat + 1 Push Press+ 1 Back Squat + 1 jerk

11/01/2018

CrossFit XD – CrossFit

Strength

1 Power Clean + 1 Squat Clean + 1 Jerk (12 min EMOM)

Build to AHAP

Metcon

Metcon (Time)

Cash In: 100 double unders

50 wall balls 20/14

40 over head walking lunge w/plate 45/25

30 v-ups

20 clean and Jerks 115/85

10 over head squats 115/85

Cash Out: 100 double unders

Haunted 31

CrossFit XD – CrossFit

Metcon

Haunted 31 (Time)

For Time:

31 Pull Ups

31 Sit Ups

31 Back Squat #135/95

31 HSPU

31 Hang Clean #135/95

31 Box Jumps 24/20

31 TTB

31 DL #135/95

31 Push Ups

31 KBS #70/53
* must jump for RX

10/30/2018

CrossFit XD – CrossFit

Strength

Hang Power Snatch (2-2-2-2-2-2)

Every 90 seconds for 6 sets:

Building is optional

Metcon

Metcon (AMRAP – Rounds)

15 Min EMOM:

6 Bar Facing Burpees + 3 Snatches #135/95
RX+ #155/105

Partner WOD

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Reps)

26 Min AMRAP:

Partner A runs a 400 m

Parter B completes amrap of power cleans #135/95

Switch and Repeat

A: 400 m run

B: amrap back squats #135/95

switch and repeat

A: 400 m run

B: amrap DUs

switch and repeat

A:400 m run

B: amrap Burpees

switch and repeat
* if you get through the entirework out start over.

10/26/2018

CrossFit XD – CrossFit

Strength

Paused Front Squat (3-3-3-3-3-3)

Every 90 seconds for 6 sets.

3 second pause at bottom

Heavier than last week

Metcon

Metcon (AMRAP – Rounds)

20 EMOM:

Min 1: 15/12 Cal row

Min 2: 10 STO #135/95

Min 3: 45 sec Double KB front rack hold #53/35s

Min 4: 12 Burpees

10/25/2018

CrossFit XD – CrossFit

EMOM

Metcon (AMRAP – Rounds)

12 Min EMOM:

Min 1: 8 Feet elevated Ring Rows

Min 2: 10 HSPU

Min 3: 30 sec L-Sit
*place feet on box or bench or scale accordingly.

* for L-Sit go between 2 boxes or parallel bars try and get 30 secs each round, secs don’t have to be consecutive.

Metcon

Metcon (AMRAP – Reps)

16 Min AMRAP:

20 Deadlift #225/155

10 TTB

15 DL #275/185

10 TTB

10 DL # 295/205

10 TTB

5 DL #315/225

10 TTB
*if you complete the work out before the time start over, score is total reps

10/24/2018

CrossFit XD – CrossFit

Strength

Clean (1-1-1-1-1-1-1-1-1-1-1-1)

EMOM 12min

– squat or power clean is acceptable.

– if your 1RM is under 200/145 you must do one rep every minute.

– if your max is over that weight you must complete 7 lifts minimum.

Metcon

Metcon (Time)

4 rounds for time:

15 front squats 115/95#

12 KB box step up and overs 70/53# @ 24/20″

35 Double unders
Use only one KB for the box step up and overs. Both feet must touch the top of the box.

Competition

Metcon (Time)

4 rounds for time

7 Double KB hang to overhead 53/35#

25’ HS walk

40 unbroken DU’s