CrossFit XD – CrossFit


1 power clean + 1 hang power clean (30 min EMOM 80-85% of 1RM Hang Power )

* stay at the same weight through the entire EMOM.

* if you move up weight your score is the lightest weight you cleaned, or completed rounds at heaviest weight.

*do not drop bar after power clean.


CrossFit XD – CrossFit


Paused Back Squats (3 Reps every 90 sec for 6 rounds )

*pause for 3 secs at the bottom of the rep.


Metcon (Time)

4 rounds for time:

10 Power Snatches #95/65

10 TTB

10 Box jump overs 24/20

250 m row

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Hortman (AMRAP – Rounds and Reps)

45-Minute AMRAP of:

800m Run

80 Squats

8 Muscle-ups
In honor of U.S. Army Captain John D. Hortman, 30, of Inman, SC, died on August 8, 2011
To learn more about Hortman click here


CrossFit XD – CrossFit


Coe (Time)

Ten rounds for time of:

10 Thrusters, 95#

10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here

Hero Hour 5.0

CrossFit XD – CrossFit


Hero Hour 5.0 (Time)

With a Partner:


3 rounds

21 Deadlifts #185/125

15 Pull Ups

9 front squats



6 rounds

60 Double Unders

30 KBS #53/35

15 Burpees



3 rounds:

800 m run

50 Back extension

50 Sit ups
*run together

For back extensions do good mornings

* complete as much as you can in 45 mins.


CrossFit XD – CrossFit


Riley Howell (AMRAP – Rounds and Reps)

21 Min AMRAP

4 Strict HSPU

30 Double Unders

19 Air Squats

2 Squat Cleans #255/155
On April 30, 2019 there was an attempted mass shooting in a classroom at the University of North Carolina Charlotte in Charlotte, NC.

Twenty-one-year old Riley Howell, a student in the class, quickly charged the gunman to stop him from harming any other students. Riley suffered several gunshot wounds, and eventually succumbed to those wounds.

But many students were saved through Riley’s actions. The shooter, a former student who came into the classroom, had a semi-automatic pistol and several loaded clips and was ready for his plan. Had Rily not stopped him by charging him head on, it could have been much worse.


CrossFit XD – CrossFit


Jerk (5-5-3-3-2-2-2)

Every 2 Mins


Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here


CrossFit XD – CrossFit


Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
*40 min time cap

Partner Wod

CrossFit XD – CrossFit

Partner WOD

Metcon (Time)

For time:

100 Box Jumps 24/20

100 Goblet Squats #53/35

100 Partner wall ball sit ups#20/14

100 Parter Wall Balls #20/14
*After each completed movement complete 5 synchro burpees

Good bye Keenan

CrossFit XD – CrossFit


Back Squat (5 Reps Every 2 Min for 10 mins )

*Stay at the same weight 60-70% of 1RM


Do You Even Lift, Bro? (Time)

7 Rounds

20 Russian KBS #70/53

3 Deadlifts #315/205

6 Strict Press #135/85

Good Bye Keenan! Good luck!
*Use 1 Barbell