01/16/2015

CrossFit XD – CrossFit

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Metcon (AMRAP – Reps)

3 rounds:

1min max effort hang power cleans 135/95

1min max effort box jumps

1min max effort HR push-ups

1/15/2015

CrossFit XD – CrossFit

Metcon (Time)

5 rounds: 20 DU’s, 20 air squats, 20 sit ups, 20 walking lunges, and 10 burpees.

01/14/2015

CrossFit XD – CrossFit

Deadlift (8-8-8-8-8)

Metcon (AMRAP – Reps)

17 min AMRAP:

1 thruster 75/45

1 ring dip

5 burpee

2 thrusters 75/45

2 ring dips

5 burpees

3 thrusters 75/45

3 ring dips

5 burpees………
The thrusters weight is light so that the intensity can be high, so move fast.

01/13/2015

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

Every 2 min for 10 min:

max effort unbroken HSPU + 2 HSPU

Metcon (Time)

40-30-20-10: KB swings 53/35, and pull ups.

01/12/2015

CrossFit XD – CrossFit

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

01/10/2014

CrossFit XD – CrossFit

CFXD Grand Opening! Come and compete! Heats at 8:30, 9:30, and 10:30am.

Competition

40 DU’s

30 Pull Ups

20 Box Jumps

10 Ground 2 Overhead #155/85

20 Box Jumps

30 Pull Ups

40 DU’s

01/09/2014

CrossFit XD – CrossFit

Shoulder Press (10-10-10-10)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Wear a jacket!

01/08/2015

CrossFit XD – CrossFit

Snatch (5 x 3 UB (full))

Metcon (Time)

For time:

1000m Row

50 Push Ups

50 Air Squats

01/07/2014

CrossFit XD – CrossFit

Double-Unders (5 x ME)

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

30 Lunges

20 Box Jumps 30/24

10 Push Jerk #155/95

1/06/2014

CrossFit XD – CrossFit

Hang Power Clean (2-2-2-2)

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Bar Facing Burpees

9 Squat Cleans #135/85

6 Pull Ups