11/17/2014

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

Never-ending EMOM: 5 OH lunges 95/65, and 20 double unders until failure. RX+ use 155/105

Slave Stealer

CrossFit XD – CrossFit

Metcon (Time)

With a partner complete the following:

30 Snatches @ 95/55

40 Chin over bar Pull-ups

30 Squat Cleans @ 145/85

40 Wallballs (14lb to 10′ target)

30 Deadlifts @ 195/115

40 Bar facing burpees

RX Plus:

30 Snatches @ 135/85

40 Chest to Bar pull-ups

30 Squat Cleans @ 185/115

40 Wallballs (20lb to 10′ target)

30 Deadlifts @ 235/165

40 Bar facing burpees

11/14/2014

CrossFit XD – CrossFit

Paused Back Squats (3-3-3-3)

Paused Back Squats (2-2-2)

Paused Back Squats (1-1-1)

Fran

CrossFit XD – CrossFit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

11/12/2014

CrossFit XD – CrossFit

Metcon (Time)

400m Run

40-30-20-10

Med Ball Cleans

Sit Ups

Double Unders

400m Run

11/11/2014

CrossFit XD – CrossFit

(No Measure)

8 min AMRAP

10 kip swings

10 sit ups

10 spidermans

10 air squats

Power Snatch (3-3-3)

Metcon (AMRAP – Reps)

With a running clock set for 12 minutes complete:

1 minute: Sumo Deadlift High Pull

1 minute: Ring Dips

2 minutes: Sumo Deadlift High Pull

2 minutes: Ring Dips

3 minutes: Sumo Deadlift High Pull

3 mintues: Ring Dips

RX: #75/55

Score is total reps

11/10/2014

CrossFit XD – CrossFit

(No Measure)

7 Min AMRAP

10 Windmills

5 Burpee Pull Ups

250m Row

Bench Press (2-2-2-2)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 STO #165/105

2-4-6-8-10-12-14-16-18-20 Box Jumps
RX Plus:

Box jump overs. You cannot touch your box at all!

Saturday

CrossFit XD – CrossFit

Metcon (Time)

With a partner complete: 1000 meter row while partner completes 120 double unders, then 120 double unders while partner rows 1000 meters, then complete 50 clean and jerks 115/75, then complete 50 pull ups, and then one 600 meter run while carrying your partner. (both partners must be done with all reps to move onto the next movement)

Friday

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

18 min AMRAP: 25 deadlifts185/105, 10 bar over burpees, 20 deadlifts 225/145, 10 bar over burpees, 15 deadlifts 275/175, 10 bar over burpees, 10 deadlifts 315/205, 10 bar over burpees, with remaining time max deadlifts 365/225.

Thursday

CrossFit XD – CrossFit

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71