CrossFit XD – CrossFit
7 Min AMRAP #10 (No Measure)
5 Hang Squat Cleans (bar)
10 Shoulder Taps (handstand)
10 Shuffle Steps Left
10 Shuffle Steps Right
(Shuffle steps are executed w/ a band around the knees. Point the toes forward, bend the knees and drive them out, and step out one direction for 10 steps without changing those things.)
Metcon (AMRAP – Reps)
14 Min EMOM
Odd MInutes: 20 Double Unders
Even Minutes 10 Med Ball Sit-Ups
9 Min AMRAP
2 Power Cleans #135/95
2 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
…etc
Rx+ #185/115
CrossFit XD – CrossFit
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
CrossFit XD – CrossFit
Metcon (Time)
Partners
50-40-30-20-10
Deadlifts #135/95
Ring Dip
Lunges
Burpees
CrossFit XD – CrossFit
Max Height Box Jump (Distance)
Max Height Box Jump
Tabata This! (5 Rounds for reps)
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71
CrossFit XD – CrossFit
7 Min AMRAP #6 (No Measure)
2 Skin the Cats
4 V-Ups
6 Spiderman Lunges
8 Pull Ups
Power Clean (3-3-3-3-3-3)
Not T&G reps
Metcon (Time)
60 clean and jerks 75/45
CrossFit XD – CrossFit
5k Row (Time)
Max Effort 5k Row
Metcon (Time)
L-Sits
5 x 30 sec hold
1:00 min rest between sets
*5th set go for max time and record.
CrossFit XD – CrossFit
7 Min AMRAP #13 (No Measure)
10 Air Squats
1 Lap
7 Push Ups
1 Lap
10 Good Mornings (bar)
1 Lap
Mobility
Banded Squats on rig
Couch Stretch
Quad Roll
3 Position Shoulder Smash
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
20 wall balls 20/14
400m run
10 burpees
5 deadlifts 275/185
CrossFit XD – CrossFit
Overhead Squat (10-10-10)
Metcon (Time)
20-10-5-10-20
goblet squat 70/56
RKB swings 70/56
double unders
CrossFit XD – CrossFit
Metcon (Time)
Partners
800m Run
50 Lunges
50 Deadlifts #185/125
800m Run
50 V Ups
50 Box Jumps
800m Run