02/20/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

From 0:00 to 3:00

2 Rounds

6 Burpees

6 Air Squats

6 Sit Ups

From 3:00 to 6:00

2 Rounds

8 Burpees

8 Air Squats

8 Sit Ups

From 6:00 to 9:00

2 Rounds

10 Burpees

10 Air Squats

10 Sit Ups

Etc. following same pattern until you fail to complete both rounds.

02/19/2015

CrossFit XD – CrossFit

Metcon (Time)

Weightlifing:

5 Ground to Overhead 185/125

10 Ground to Overhead 155/105

15 Ground to Overhead 115/75

20 Ground to Overhead 95/65
RX+

5 GTO 205/135

10 GTO 185/125

15 GTO 155/105

20 GTO 115/75

Metcon (Time)

2 Rounds:

20 Overhead Walking Lunge #45/25

20 Pull Ups

20 Overhead Walking Lunge #45/25

20 Double Unders

02/18/2015

CrossFit XD – CrossFit

7 Min AMRAP #2 (No Measure)

10 Scapula Depressions

10 Zots Press (pvc pipe)

10 Overhead Squats

10 Over the fence floor drills (pull up drill)

Bar Muscle-ups (1-1-1-1-1 + 1 x ME)

Nancy (Time)

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

02/17/2015

CrossFit XD – CrossFit

Deadlift (5-5-5-5-5)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Box Jump Overs #24/20

HSPU

02/16/2015

CrossFit XD – CrossFit

Metcon (4 Rounds for reps)

Monday Monster Mash

5 Min AMPRAP

10 Calorie Row

5 Burpees Over Rower

5 Min AMRAP

7 Thrusters #95/65

7 Pull Ups

5 Min AMRAP

1 Ring Dip

1 Squat Clean #135/95

2 Ring Dip

2 Squat Cleans

3 Ring Dips

3 Squat Cleans

4…

4…

2 Min AMRAP

Push Jerks #95/65

*Rest 5 minutes between each AMRAP

02/14/2015

CrossFit XD – CrossFit

Metcon (Time)

Partner WOD

800m Run

50 Power Cleans #115/75

100 Push Ups

40 Power Cleans

80 Push Ups

30 Power Cleans

60 Push Ups

20 Power Cleans

40 Push Ups

10 Power Cleans

20 Push Ups

800m Run

02/13/2015

CrossFit XD – CrossFit

2 Hang Power Cleans + 1 Power Jerk (1-1-1-1-1-1)

Complete 6 reps of this complex going as heavy as possible. No splitting of the feet on the jerk.

Metcon (Time)

40 Wall Balls #20/14

20 CTB Pull Ups

30 Wall Balls

15 CTB Pull Ups

20 Wall Balls

10 CTB Pull Ups

10 Wall Balls

5 CTB Pull Ups
RX+

Wall Ball #30/20

Bonus

Flex Friday!!

-Tie a blue or red (no green!) band to a bar above the head. Lean forward so both hands are in the band and elbows are in the air. Extend arms rapidly.

02/12/2015

CrossFit XD – CrossFit

Front Squat (3-3-3-3-3)

Metcon (5 Rounds for time)

5 Rounds

Row 500m (Sprint)

Rest 3 Min

02/11/2015

CrossFit XD – CrossFit

Pre-Wod

Inverse Tabata

L-Sits

Tabata

Sit Ups

Metcon (Time)

20 HSPU

-then-

3 Rounds

10 Deadlifts #225/135

10 Pistols

200m Run

-then-

20 HSPU

2/10/2015

CrossFit XD – CrossFit

Teach

Slingshot Snatch Drill (w/ partners)

Squat Snatch (1 x 10)

10 Min EMOM

1 Squat Snatch every minute for 10 min. If reps is successful, add weight every minute until failure.

Metcon (Time)

For time:

30 Med Ball Cleans #20/14

30 Push Ups

30 Med Ball Cleans

30 Box Jumps

30 Med Ball Cleans

30 Knees to Elbows
RX+

#30/20 Med Ball Cleans