03/24/2019

CrossFit XD – CrossFit

Partner WOD

EOD Memorial WOD (Time)

For Time (with a Partner)

65 Front Squats (135/95 lb)

65 Kettlebell Swings (72/54 lb)

16 Partner Over Burpees

400 meter Run

65 Hang Power Cleans (135/95 lb)

65 Single Arm Kettlebell Presses (54/34 lb)

16 Partner Over Burpees

400 Meter Run

65 Chest to Bar Pull-Ups

65 Box Jumps (30/24 in)

16 Partner Over Burpees

400 Meter Run65 Push-Ups

65 Pendlay Barbell Rows (135/95 lb)

16 Partner Over Burpees
EOD stands for Explosive Ordnance Disposal, the disarming and disposal of bombs. EOD technicians are highly-trained US military members serving in the Army, Marines, Navy and Air Force who are responsible for disarming, rendering safe and disposing bombs. The EOD profession is one of the most dangerous occupations in the military.

The EOD 133 represents the 133 EOD techs lost in battle from September 9 2001 to October 01, 2017. The workout was written as a partner workout, but may also be completed as an individual. The three 400-meter runs are dedicated to Chief Jason Finan, Senior Chief Scott Dayton, and SSgt David Lyon.

Open 19.5

CrossFit XD – CrossFit

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chin-over-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Masters Scaled (55+) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Teens Scaled (Ages 14-15) (Time)

33-27-21-15-9 reps for time of:

Thrusters 45lb/35lb

Jumping pull-ups

Time cap: 20 minutes

3/21/2019

CrossFit XD – CrossFit

Gymnastics

Handstand Hold

Handstand Holds

4 Rounds

30 sec hold

45 sec rest

Metcon

Metcon (Time)

3 Rounds:

21 Back squats #135/95

21 wall balls #20/14

21 Sit Ups

21 Cal Row
*back squats from the ground

3/20/2019

CrossFit XD – CrossFit

Strength

Strict Press (3 reps EMOM for 10 mins )

*build every other round

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

10 Pistols

10 target burpees

10 STO #155/105
*pistol scale= Jumping Air squats

*target should be about 6″ above your reach

03/19/2019

CrossFit XD – CrossFit

Strength

Sumo Deadlift (5-5-5-5-5)

Every 2min for 5 sets

Build over sets.

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
If it’s too cold to run in the morning you can row 500m instead

03/18/2019

CrossFit XD – CrossFit

Strength

Clean and Jerk (1-1-1-1-1-1-1)

Every 90 seconds for 7 sets.

Power or Squat clean is OK

Build over sets.

If you’re new to CrossFit (less than 4 months), do 2-3 reps every set.

Metcon

Metcon (Time)

4 rounds for time:

10 toes to bar

12 clusters 135/95#

45 double unders

Partner Won

CrossFit XD – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP:

50 Push Press #95/65

50 RKBS #53/35

50 Push Ups

50 Hang Squat Cleans #95/65

250 DUs
*Split reps any way you want to.

03/15/2019

CrossFit XD – CrossFit

Crossfit Open

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Strength

1.25 Front squat (3-3-3-3-3)

Every 90 sec for 5 sets
Build over sets

03/14/2019

CrossFit XD – CrossFit

Symmetry

Metcon (AMRAP – Rounds)

EMOM 12min:

Min 1 – 20 KB single arm rows(10 each arm) 70/53#

Min 2 – 24 DB single arm seated shoulder press(12 each arm) 50/35#

Min 3 – 20 Bulgarian split squats 95/65#*
The Bulgarian split squats are form the back rack position. Also the weight is light to work on mobility of each leg. Focus on challenging the full range of motion on this lift.

Conditioning

Metcon (AMRAP – Rounds)

EMOM 25min:

1 – 18/13 Cal row

2 – 20/14 push ups

3 – 20 stationary lunges

4 – 25 sit ups

5 – 30 jumping air squats
Record total rounds completed.

03/13/2019

CrossFit XD – CrossFit

Strength

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

EMOM 7

Power or squat is OK

Cannot drop between reps

Build over sets

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14min

5 power snatches 115/75#

10 KB swings 70/53#

15 wall balls 20/14#