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WODs

September 21, 2018

Announcements

Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.

Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
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XS CrossFit – General CrossFit

Kelly (Time)

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

September 20, 2018

Announcements

Here are the heat times for the 3 XS teams at Girls Gone RX, this does not include the floater which they will sign up for today.

Beautiful Disaster 8:30, 11:54, 2:50
Betty Boobs 10:15, 1:18, 4:00
Savage Hearts 10:45, 1:42, 4:20
.

XS CrossFit – General CrossFit

1 Power Snatch + 1 Hang Squat Snatch (7×1)

Build and record heaviest set

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

250 meter row

10 Toes to Bar
Every 50 Meters is 1 Rep

September 19, 2018

XS CrossFit – General CrossFit

Metcon (Time)

1600 Meter Run

5 Minutes rest

800 Meter Run

2 Minutes rest

400 Meter Run

Running Clock

Max Push Ups in 2min

Hands and feet on plates

September 18, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Reps)

4 Rounds

1 Min Axle Bar Hang Cleans 70/50

1 Min KB Goblet Squats 53/35

1 Min Russian KB Swings

1 Min Rest

September 17, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

Shoulder Press (1-1-1-1-1-1RM)

Metcon (Weight)

5 Min EMOM

Shoulder Press 5 x 6 at 50% of 1 RM

Metcon (AMRAP – Reps)

3- 4 minute AMRAPS -1 Min Rest after each 4 min AMRAP

2 Rope Climbs

16 Alternating Sandbag Lunges 50/35

Total Reps-Pick up where you left off

Barbell

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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No more mobility class on Sunday mornings.
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XS CrossFit – General CrossFit

Hang Clean (3-3-3-3-3RM)

It does not have to be a Hang Squat Clean but it definitely can be.

Back Squat (8-8-8-8-8-8-8-8RM)

Start out light and keep building in weight for all 8 sets of 8 reps

Barbell

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
.
No more mobility class on Sunday mornings.
.

XS CrossFit – General CrossFit

Metcon (Weight)

5 X 3 Position Squat Snatch (Ground, low hang, high hang)
Build to a moderate weight. Focus on depth from each position.

Snatch (3-3-2-1-1-1RM)

Start light. Recommended build. Build to a 1 rep max snatch.