Wednesday

CrossFit XD – CrossFit

Front Squat (10-10-10-10)

Metcon (Time)

3 rounds: 400 meter run 2 rope climbs

Tuesday

CrossFit XD – CrossFit

(No Measure)

4 Rounds:

:45 hold at bottom of OHS

:30 dead bug

:15 samson stretch (each side)

then

3-5 Rounds:

Crazy Bear

Teach

Thruster

Power Clean

Metcon (Time)

20 OHS 95/65, 20 thrusters 95/65, 20 box jump over 24″/20″, 20 power cleans 95/65, 20 burpees, 20 power cleans 20 box overs 24/20, 20 thrusters 95/65, and 20 OHS 95/65.

Monday

CrossFit XD – CrossFit

Warm-up (No Measure)

7 Min EMOM

5 Deadlifts

4 Hang Power Cleans

3 Shoulder to Overhead

2 Back Squats

1 OHS

(empty bar)

Mobility

Downward Dog

Upward Dog

Lacrosse Ball (forearms)

Snatch Balance (3-3-3-3-3)

Metcon (Time)

21-15-9 Power snatch 115/65 and pull-ups.

RX+ same rep scheme but chest to bar pull-ups

Winner Winner Chicken Dinner

CrossFit XD – CrossFit

Dynamic Warmup (No Measure)

Mobility (No Measure)

Supple Up Time

Metcon (Time)

Partner WOD

Buy In: 400 M Sprint

50 HSPU ( Partner Holds Handstand During)

75 Med Ball Sit Up Throw to Partner

100 Hang Squat Clean 95#/65# ( Bar cannot touch ground- pass to partner when you are fatigued)

Cash Out: 400 M Sprint

Score is Total Time

10/31/2014

CrossFit XD – CrossFit

Not So Fun 31 (Time)

Metcon (Time)

31- Box Jumps 24″

31-Jumping Pull-ups

31-KBS 1-pood(35lbs)

31-Walking Lunges

31-K2E

31-Push Press(45 lbs)

31-Back Extensions

31-WBS(20 lb)

31-Burpees

31-DU

10/30/2014

CrossFit XD – CrossFit

Snatch Grip Deadlift (5-5-5)

Snatch Grip Deadlift (10-10-10)

Metcon (Time)

Sprints

5 x 100m (on the minute)

Rest 2 min

then

1 x 800m sprint

Rest 2 min

50 Burpees
Your recorded score will be how fast you completed the burpees.

10/29/2014

CrossFit XD – CrossFit

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

3 KBS #53/44

3 Lunges

3 HR Push Ups

6 KBS #53/44

6 Lunges

6 HR Push Ups

9 KBS #53/44

9 Lunges

9 HR Push Ups

…continue pattern, adding 3 reps each round, until time is called.

10/28/2014

CrossFit XD – CrossFit

Back Squat (5-5-5 )

Back Squat (10-10-10)

Metcon (AMRAP – Rounds)

Death by:

Pull Ups
1 the first minute, 2 the second minute, 3 the third, etc. until failure.