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
On Ramp 2
CrossFit XD – On Ramp
Teach
On Ramp 2
Wednesday HUMP DAY!!!
CrossFit XD – CrossFit
Metcon (AMRAP – Reps)
20 min AMRAP: 500 meter row, ten burpees, and 400 meter run.
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#
Last Man Standing
CrossFit XD – CrossFit
Metcon (Time)
EMOM: 1 push press 65/95 (from the rack) every minute add 10lbs untill failure then from the weight you ended with, EMOM: 1 front squat (from the rack) every minute add 10lbs untill failure, EMOM:14 wall ball shots 20/14 untill failure, EMOM: 4 muscle ups untill failure. (Score is total working time.)