10/27/2014

CrossFit XD – CrossFit

Warm-up (No Measure)

7 min EMOM

Single Unders – 15 reps

Scapula Depression – 10 reps

Pillar to Plank – 5 reps

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Mommy WOD

CrossFit XD – CrossFit

As a tribute to all the amazing mothers at our box we will be performing this WOD as a pregnant mother would… ENJOY!!!!!

The Real MOMMY (Time)

For time: 2 rounds, 50 burpees, 40 squats, 30 sit ups, 20 push ups, and 10 OHS. ( you will hold a 20/14 wall ball/baby the entire workout if you drop your baby you will start over)

Friday

CrossFit XD – CrossFit

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

On Ramp 3

CrossFit XD – On Ramp

Teach

On Ramp 3

Thursday

CrossFit XD – CrossFit

snatch complex total (Total Weight)

1 power snatch + 1 hang snatch + 1 snatch balance + Overhead Squat.

2k Row (Time)

Max Effort 2k Row

Wednesday HUMP DAY!!!

CrossFit XD – CrossFit

Metcon (AMRAP – Reps)

20 min AMRAP: 500 meter row, ten burpees, and 400 meter run.

On Ramp 2

CrossFit XD – On Ramp

Teach

On Ramp 2

Tuesday

CrossFit XD – CrossFit

Thruster (10-10-10 )

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#