03/12/2016

CrossFit XD – CrossFit

Metcon

Metcon (Time)

Partner WOD

3 Rounds

1,000m Row

20 HSPU

10 Power Clean #225/155

03/11/2016

CrossFit XD – CrossFit

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Weightlifting

Back Squat (3-3-3-3-3)

03/10/2016

CrossFit XD – CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

03/09/2016

CrossFit XD – CrossFit

Metcon (Time)

For time:

27 Box Jumps

3 Hang Cleans

21 Box Jumps

6 Hang Cleans

15 Box Jumps

9 Hang Cleans

9 Box Jumps

12 Hang Cleans

#155/105

Metcon (Distance)

Max Height Box Jump

03/08/2016

CrossFit XD – CrossFit

Shoulder Press (2-2-2-2-2)

Every 2 min for 10 min:

*Build to a heavy double.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 CTB Pull Ups

10 Deadlifts #275/185

30 Wall Balls #20/14
RX+

5 Muscle Ups

10 Deadlifts #275/185

30 Wall Balls #30/20

03/07/2016

CrossFit XD – CrossFit

Metcon (2 Rounds for reps)

IWT

3 Rounds

5 Squat Snatches #135/95 (in 60 sec)

1 Min Max Cal Row

2 Min Rest

-Rest 5 Min-

3 Rounds

8 Front Squats #155/105 (in 60 sec)

1 Min Max Burpees

2 Min Rest
At the call of “go”, everyone will complete either 5 squat snatches or 8 front squats. You will only be allotted 60 seconds to complete those reps. Right at the 60 second mark your calorie row or burpees will immediately start. The “2 rounds for reps” refers to the scoring. This workout is done as written one time through. Your first score will be total calories rowed after 3 rounds and your second score will be total burpees completed after 3 rounds.

03/05/2016

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

100 Box Jumps 24/20″

90 Russian KBS #53/35

80 Double Unders

70 Push Ups

60 Wall Balls

50 Sumo Deadlift High Pulls #95/65

40 Push Jerks #115/75

30 Sit Ups

20 Burpees

10 Muscle Ups

03/04/2016

CrossFit XD – CrossFit

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

CrossFit Games Open 16.2 Scaled (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Hanging Knee Raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 115#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

Recovery Workout

CrossFit XD – CrossFit

Metcon (Time)

3 Rounds

400m Run

10 HSPU

20 Sit Ups

Front Squat (5 x 3)

5 Min EMOM

*All sets at the same weight. This is just to keep your legs moving and fresh for tomorrow.

03/02/2016

CrossFit XD – CrossFit

Half the class start on the midline work while the other half starts on the metcon, then switch.

Warm-up

5 Min AMRAP #1 (No Measure)

21-15-9

Hang Power Cleans

Jump Squats

Sit Ups

Midline Work

Metcon (Time)

Partners

3 Rounds

Partner A: 50 Double Unders

Partner B: Double KB Front Rack Hold until Partner A finishes 50 double unders

#53s/35s

Metcon

Metcon (Time)

4 Rounds

30 Cal Row

20 Box Jumps

10 Deadlifts #155/105