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WODs

Wednesday, June 26th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

-1,000 Meter Row

Directly into:

– 30 alt arm DB Snatches

– 15 Box Jump Overs

– 20 alt arm DB Snatches

– 10 Box Jump Overs

– 10 alt arm DB Snatches

– 5 Box Jump Overs
Dumbbell – 50#/35#

Box – 24″/20″

Tuesday, June 25th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – General CrossFit

Gymnastics

Handstand Push-ups

1 attempt for max reps of STRICT handstand pushups.

Metcon

Choose 1 of the 3 workouts below. Score is total reps for all 5 rounds.

A: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-400 Meter Run

-MAX Toes to Bar

B: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-300 Meter Run

-MAX knee raises

C: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-200 Meter Run

-MAX Abmat sit-ups

Monday, June 24th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – General CrossFit

Weightlifting

Back Squat (4-2-4-2-4-2)

Every 2 minutes:

SET 1: 4 @ 70%

SET 2: 2 @ 80%

SET 3: 4 @ 70%

SET 4: 2 @ 85%

SET 5: 4 @ 70%

SET 6: 2 @ 90%

*score set 6

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Sunday June 23, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – Barbell Club

Weightlifting

Back Squat (3×10 @ 70%)

Snatch (5@50%, 4@60%, 3@65%, 2@70%, 2@75%, 2@80%)

Clean (5@50%, 4@60%, 3@65%, 2@70%, 2@75%, 2@80%)

Strength

Deadlift (2×5@7, 2×2@7, 3×1@9)

Three heavy singles (five on the bench), but overall this should be an easier day.

Bench Press (2×5@7, 3×2@7, 5×1@8)

Pull-ups (3xmax)

Saturday June 22, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – Barbell Club

Weightlifting

Split Jerk (6 reps, 5 reps, 4 reps, 4 reps, 4 reps)

Press-in-Split: increase in weight each set

Split Jerk (2@40%$, 2@50, 2@60, 2@68, 2@75 and 2@81)

Split Jerk with 3 second Hold in Split

Clean Pull (3 @ 90%, 3 @ 95%, 2 @100%, 2@102-105%)

Strength

Back Squat (1×5@7, 4×2@8, 5×1@8)

Shoulder Press (1×5@7, 6×2@8, 4×1@8)

Bent Over Row (3×10@7)

Friday, June 21st, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – General CrossFit

Metcon

Wes (Time)

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in. box

3 cleans, 185 lb.

Then, run 800 meters with a 25-lb. plate
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.
To learn more about Wes click here
Women 15# Plate- 20′ Box and 135# Cleans

Thursday June 20, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – Barbell Club

Weightlifting

Power Clean (50%, 60%, 70%, (75%x3 sets))

Power Clean + Push Jerk + Jerk (2+1+1)

Clean (6×1 rep @ 75%)

Squat Clean No Foot Movement

Box Jumps

Max Height Seated Box Jump.

Weighted Pull-ups (3×3)

Strength

Deadlift (4×3@8, 5×1@8)

Final single should still feel like you could have done 2 more reps. We are still practicing singles.

Bench Press (2×5@7, 6×2@8)

Weighted Pull-ups (5-5-3-3@build)

Record heaviest set of 3.