09/28/2014

CrossFit XD – CrossFit

(No Measure)

Ipsilateral dead bugs – 10 reps
Pillar to plank press up – 10 reps
Contralateral inch worm – 10 reps
Empty bar snatch grip dead lifts – 10 reps
This is a group warm up with Brad. Everyone moves together! xoxo

Metcon (Time)

21-15-9-6-3

Power Snatch #75/55
Toes 2 Bar
The weight is light here so move as fast as you can! If you’re lungs aren’t burning by the end of the workout, you’re going too slow. Who’s going sub 5 min?

Saturday Partner WOD

CrossFit XD – CrossFit

Metcon (Time)

10 Rounds of:
10 Wall Balls
10 Push Ups
10 Sit Ups
10 Pull Ups

1 Partner works while the other Partner Runs 400 Meters.

9/26/2014: Hero WOD

CrossFit XD – CrossFit

Warm-up (No Measure)

3 min AMRAP
10 thrusters
5 pull ups

DT (Time)

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