12/23/2014
CrossFit XD – CrossFit
Pre-Wod
7 Rounds
10 Med Ball Sit Ups
5 TTB
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 Deadlifts #275/175
30 Double Unders
RX+
Deadlift #315/205
12/22/2014
CrossFit XD – CrossFit
Metcon (5 Rounds for reps)
The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
CHRISTMAS TIME
CrossFit XD – CrossFit
Partner 12 days of christamas (Time)
complete with partner:
2 KB snatches 70lb/53lb
4 box jumps 24″/20″
6 strict pull ups
8 burpees
10 KTE
12 Russian KB swings 70lb/53lb
14 ring dips
16 DU’s
18 lunges
20 wall balls 20lb/14lb
22 deadlifts 185lb/125lb
24 HSPU
(only one person working at a time)
12/19/2014
CrossFit XD – CrossFit
Bar Muscle-ups (3-3-3-3-3-3-3-3-3-3)
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
12/18/2014
CrossFit XD – CrossFit
Metcon (Time)
complete for time:
20 power clean and jerks 95/65
1 wall walk
20 OHS 95/65
2 wall walks
20 burpee pull ups
3 wall walks
20 front rack lunges
4 wall walks
20 HSPU
5 wall walks
12/17/2014
CrossFit XD – CrossFit
Clean & press (strict) (1-1-1-1-1)
clean, can be power or full, but the press must be a strict shoulder press (no legs)
Rowing 10min capacity test (Distance)
For 10 min- 30 seconds on 30 seconds off. Score is total meters
12/16/2014
CrossFit XD – CrossFit
Pistols (10-10-10-10)
Metcon (4 Rounds for time)
10 burpee box jumps 24″/20″
20 kettle bell SDHP 70/53
10 Russian KBS
rest 2 min
12/15/2014
CrossFit XD – CrossFit
Sumo Deadlift (find your 5RM)
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
12/13/2014
CrossFit XD – CrossFit
Metcon (Time)
Wit a partner complete:
3 Rounds
50 Overhead Squat #95/65
50 Pull Ups
50 Burpees Over the Bar
50 Power Cleans #95/65
*Non working athlete holds #53/35 kettlebell above ground
Let It Row! Let It Row! Let It Row!
CrossFit XD – CrossFit
Warm-up
4 Rounds
10 Moving Dead Bugs (each side)
10 Air Squats
1 Bear Crawl (down and back)
10 Kip Swings
Mobility
Downward and Upward Dog
Forearm Stretch
Tricep/Lat Stretch
Superfriend Elbow Floss
Metcon (AMRAP – Reps)
With a running clock set for 12 minutes complete:
2 minutes of Rowing (calories)
2 minutes of Toes 2 Bar
2 minutes of Rowing (calories)
2 minutes of Push Ups
2 minutes of Rowing (calories)
2 minutes of Push Jerks #115/75
*Score is total reps