CrossFit XD – CrossFit


10 min EOMOM

Even: 5 Deadlifts

Odd: 25′ Walking Lunge
-Choose a deadlift weight that you can add 10# on EACH set.

-Walking lunge is with a kettle bell in the front rack position.

-Choose your own kettle bell weight.

-Only the deadlift is scored.

Metcon (AMRAP – Reps)

5 min AMRAP

12 Deadlifts 175/135#

10 TTB

12 Box Overs 24/20

*Rest 2 minutes*

4 min AMRAP

10 Deadlifts 205/155#


10 Box Overs 24/20

*Rest 2 minutes*

3 min AMRAP

8 Deadlifts 225/175#


8 Box Overs 24/20
-Complete as many reps as possible in the time given.

-Deadlift weight increases with each AMRAP

-Score is total reps combined from all three AMRAP’s


CrossFit XD – CrossFit

Bench Press

Take 15 minutes to complete the following:

-Complete 5 reps

-Add 10lbs per set for 5 sets

-All sets completed CONSECUTIVELY. Have Partners change weights. You will not leave bench until all your sets are completed.

**Choose a starting weight that you can successfully complete first 5 sets, adding the 10lbs per set.

-Then work your way back DOWN to your starting weight, decreasing by 10lbs per set.

-Total of 10 sets

*ALL sets will be completed CONSECUTIVELY. Have your partners switch out your weight. You will complete all your sets before coming off the bench.

-After you have completed all sets, complete your MAX set unbroken pushups

**NO REST between sets, or between last bench set and pushups!

-Total of 10 sets

**SCORE is MAX number of pushups**
*If you work in groups of 3 it will go fast. Have a person on each side of the barbell and as soon as you finish the set of 5 they will change the weight for you and you will finish all sets consecutively.

Metcon (AMRAP – Reps)

9 minute AMRAP

3 devils press 50/35


9 DB hang power cleans 50/35
*Complete as many reps as possible in 9 minutes.

*Should be a sprint

*Score is for total reps

*18 reps per round



CrossFit XD – CrossFit

Snatch Complex (1-1-1-1-1-1-1-1-1)

Snatch Grip Deadlift + Snatch High Pull + Squat Snatch

1-1-1 @ 65% of 1rm

1-1-1 @ 70% of 1rm

1-1-1 @ 75% of 1rm

*Complete complex every 90 seconds for 9 sets

*The bar comes to the ground between each movement in the complex.
*Looking for QUALITY

*Focus on technique

*Try to stay true to the percentages

*Elbows up high on the high pull

Metcon (Time)

For Time Complete:


Squat Snatches 115/75


Wall Balls 20/14

*Should feel like a sprint

Squat Snatches @ 135/95


Wall Balls 30/20


CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

Partner WOD

30 minute amrap



Front Rack Lunges 185/125

Wall Balls 20/14


Dumbbell Thrusters 50/35

Clean and Jerks 185/125

Ring Dips

Dumbbell Power Cleans 50/35

*pick which movements you want for the given reps.

*One partner works at a time.

*If you finish the round of 10 reps, you must return back to the 60’s…


CrossFit XD – CrossFit

Pause Front Squat (3-3-3-2-2-2-1-1-1)

*Every 90seconds complete a set of pause front squats.

*2 second pause

*BUILD to a heavy single

Metcon (Time)


Hang Snatches 75/55

Thrusters 75/55

RKBS Swings 70/53#

*MUST wait 1 minute after you finish a round

*Should be a sprint

*95/75 thruster

*You will finish your 21 hang-snatches, 21 thrusters and the 21 RKBS -Then- you will wait 1 minute to begin your 15’s and so on.

*Keep track of your own 1 minute rest.


CrossFit XD – CrossFit

Warm-up (No Measure)


Metcon (Time)

For Time:

Run 800m

3 rope climbs

20 hand stand pushups

Run 400m

2 rope climbs

15 hand stand pushups

Run 200m

1 rope climbs

10 hand stand pushups


CrossFit XD – CrossFit


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

Deadlift @ 315/255

#70/50 STO

Must Jump


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.

Cleans @



195/ 155

Farmers Carry 70/53s


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

OHS 135/105


Push Press 135/105


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