12/29/2015
CrossFit XD – CrossFit
Mobility
Snow Angels
20 reps each side of both variations
Hang Power Snatch (1RM)
Metcon (Time)
For time:
1000m Row
60 CTB Pull Ups
30 Hang Power Snatches #135/95
Author Archive
“IWT”
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
3 Rounds
4 Squat Clean and Jerks #155/105
2 Min Max Burpees
2 Min Rest
Score is total amount of burpees after 3 rounds. Everyone has 1 minute to complete 4 squat c&j’s and then the group starts 2 min of burpees together. RX+ is #185/125.
Rest
3 Min
Metcon (Time)
5-10-15-20-25-20-15-10-5
Push Ups
Russian KBS #70/53 (or AHAP)
Anything heavier than prescribed.
Grandma Got Run Over By Back Squats
CrossFit XD – CrossFit
()
Kettlebells, Kettlebells, Kettle All The Way!!
CrossFit XD – CrossFit
Metcon (3 Rounds for reps)
5 Min AMRAP
1 Single Arm KB Swing (right arm)
1 Clean (right arm)
1 Front Squat (right arm)
1 Push Press (right arm)
Repeat w/ Left Arm
Rest 1 Min
5 Min AMRAP
15 KBS
10 Burpees
Rest 1 Min
5 Min AMRAP
10 Single Arm KB Snatches (right arm)
5 Single Arm OHS (right arm)
10 Single Arm KB Snatches (left arm)
5 Single Arm OHS (left arm)
#53/35
Both the KB clean and snatch will start from the same position as a standard KB swing. Do not start each rep from the ground. Score each 5 min AMRAP seperately for reps.
Shoulder Press (3-3-3-3)
Let It Row! Let It Row! Let It Row!
CrossFit XD – CrossFit
Warm-up
4 Rounds
10 Moving Dead Bugs (each side)
10 Air Squats
1 Bear Crawl (down and back)
10 Kip Swings
Metcon (AMRAP – Reps)
With a running clock set for 12 minutes complete:
2 minutes of Rowing (calories)
2 minutes of Wall Balls #20/14
2 minutes of Rowing (calories)
2 minutes of Sit Ups
2 minutes of Rowing (calories)
2 minutes of Push Jerks #115/75
*Score is total reps
Deadlift (1-1-1-1-1)
Work to heavy single for the day. Drop to 80% of that weight, complete one rep. Add 5-10# and one repetition per set for five total sets (1-2-3-4-5).
12/21/2015
CrossFit XD – CrossFit
Metcon (Time)
12 Days of Christmas Monster Mash
1 Clean and Jerk #95/65
2 Power Snatches #95/65
3 Thrusters #95/65
4 HSPU
5 Burpee Box Overs 24/20″
6 Pull Ups
7 KBS #70/53
8 Push Ups
9 TTB
10 Front Rack Lunges #95/65
11 Ring Dips
12 Overhead Squats #95/65
Complete like the song: 1, 2-1, 3-2-1, 4-3-2-1, and so on.
12/19/2015
CrossFit XD – CrossFit
Metcon (Time)
Partner WOD
150 Push Press #75/55
150 KBS #53/35
150 SDLHP #75/55
150 Box Jumps
*Every minute both partners must complete 10 sit ups.
12/18/2015
CrossFit XD – CrossFit
()
Bench Press (3-3-3-3-3-3-3)
7 Min EMOM
3 Bench Press @ 70-80%
(all sets at same weight)
Back Squat (3-3-3-3-3-3-3)
7 Min EMOM
3 Back Squats @ 70-80%
(all sets at same weight)
Metcon (Time)
“Cashout”
21-18-15-12-9-6-3
Decline Push Ups
Goblet Squats #53/35
Men’s/Women’s RX:
Decline Push Ups – Men place their feet on two 45lb plates stacked on the ground. Women place feet on one 45lb plate. Same standards apply, touch chest to the floor and fully extend arms.
12/17/2015
CrossFit XD – CrossFit
Core Tabata! (No Measure)
Tabata:
Hollow Rocks (8 rounds)
Rocking Superman (8 rounds)
Metcon (4 Rounds for reps)
4 Rounds
1 Min: Power Cleans (max reps)
1 Min: Rest
1 Min: Burpees (max reps)
1 Min: Rest
1 Min: Rope Climbs (max reps)
1 Min: Rest
#135/95
Score for total reps achieved each round. You will enter in 4 different rep scores. For each round, add your power cleans, plus your burpees, plus your rope climbs.
12/16/2015
CrossFit XD – CrossFit
Front Squat (5 x 3)
Every 2 min for 10 min:
3 Front Squats
*You choose the load. It must stay the same across all 5 sets. Go heavy!
Metcon (AMRAP – Reps)
9 Min AMRAP
3 Front Squats #95/65
3 TTB
6 Front Squats
6 TTB
9 Front Squats
9 TTB
12 Front Squats
12 TTB
…
and so on, adding 3 reps per set until the time runs out.