03/03/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

45 Double Unders

30 Lunges

15 Burpee Box Jumps

Snatch Grip Push Press (3-3-3-3-3)

(behind the neck)

03/02/2015

CrossFit XD – CrossFit

Metcon (Time)

Monday Monster Mash

3 Rounds

9 Squat Cleans #115/75

15 Push Press #115/75

6 Rounds

15 Wall Balls

15 Calorie Row

4 Rounds

8 Strict HSPU

12 Strict Pull Ups

*Rest 5 Min between workouts. Score is total time.

03/02/2015

CrossFit XD – CrossFit

Metcon (Time)

Monday Monster Mash

3 Rounds

9 Squat Cleans #115/75

15 Push Press #115/75

6 Rounds

15 Wall Balls

15 Calorie Row

4 Rounds

8 Strict HSPU

12 Strict Pull Ups

*Rest 5 Min between workouts. Score is total time.

02/28/2015

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

02/27/2015

CrossFit XD – CrossFit

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

02/26/2015

CrossFit XD – CrossFit

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

02/25/2015

CrossFit XD – CrossFit

Power Lifting Total (Total Weight)

02/24/2015

CrossFit XD – CrossFit

Ring Rows (5×10)

Metcon (Time)

30-10-30:

ring dips

wall balls 20/14

HR push-ups

02/23/2015

CrossFit XD – CrossFit

Hang Power Snatch (2-2-2-2)

find the heaviest 2 rep T&G HPSnatch

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

2/21/2015

CrossFit XD – CrossFit

Metcon (Time)

5 Rounds

200 Meter Run

30 Toes to Bar

30 Kettle Bell Swings 70/53

Then

100 Double Unders

Both Partners Run

1 Partner works at a time