12/11/2014
CrossFit XD – CrossFit
Metcon (Time)
Gymnastics Skill Work
3 Rounds
10 Strict Pull Ups
10 Deficit HSPU (2 45’s on each side)
Metcon (Time)
3 Rounds
50 Double Unders
30 KBS #53/35
1 Rope Climb
12/10/2014
CrossFit XD – CrossFit
2 Push Press + 1 Push Jerk (1-1-1-1-1)
Metcon (AMRAP – Reps)
10 Min AMRAP (ascending ladder)
3 Deadlifts #225/155
3 Box Jumps 30/24
6 Deadlifts #225/155
6 Box Jumps 30/24
9 Deadlifts #225/155
9 Box Jumps 30/24
12 Deadlifts #225/155
12 Box Jumps 30/24
…continue adding 3 reps each set until time is called.
12/09/2014
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
5 V-Ups
10 Sumo Deadlift High Pulls #75/55
Rest
1 Min
Metcon (AMRAP – Rounds and Reps)
6 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Rest
1 Min
Metcon (Time)
800m Run
12/08/2014
CrossFit XD – CrossFit
Back Rack Lunges (6-6-6-6-6)
Metcon (Time)
100 Thrusters #95/65
*At the top of each minute do 3 bar over burpees
12/06/2014
CrossFit XD – CrossFit
Metcon (Time)
While 1 partner rows 500 meters
partner 2 will start on
25 burpees
50 sit ups
150 double unders
50 box jumps
25 burpees
Buy out: partners run 400m together
(one partner must always be rowing while the other is working)
12/05/2014
CrossFit XD – CrossFit
Front Squat (1-1-1-1-1)
CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)
In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
12/04/2014
CrossFit XD – CrossFit
Muscle-ups (10 attempts at a muscle up)
Metcon (Time)
5-4-3-2-1-2-3-4-5:
push press 135/95 (RX+ Srtict)
HSPU (RX+Strict)
Pull-ups (RX+Strict)
12/03/2014
CrossFit XD – CrossFit
Power Snatch (3RM (bar can be dropped in between reps))
Power Clean (3RM (bar can be dropped in between reps))
12/02/2014
CrossFit XD – CrossFit
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP: 10 TTB, 25 wallballs 20/14, and 15 HR push-ups.
12/1/2014
CrossFit XD – CrossFit
2k Row (Time)
Max Effort 2k Row