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WODs

August 23, 2019 (The Month of FRAN)

XS CrossFit – General CrossFit

Back Squat (20 RM)

Work up in weight doing sets of something like 5 reps. When you get to the weight you plan to hit do all 20 reps. Once you pick the bar up off the rack you can NOT rack it until 20 reps are complete. Feel free to stand with the bar on your back for as long as you’d like.

Metcon

We will be doing a different version of Fran (listed below) every week. The one you do today you can NOT repeat next week.

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Thursday August 22, 2019

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

8 GHD

5 High Box Jumps

10 DB Flys

*3 Rounds NFT

Strength

Bench Press (5@60%, 5@70, 5@80, 3@85, 1+@90)

Weightlifting

Power Clean ((3+1) Build in Weight for 5 working sets)

Clean Pull + Power Clean

Record Heaviest Set.

August 22, 2019

XS CrossFit – General CrossFit

Metcon (No Measure)

10 Minute EMOM:

MIN 1: 2 Squat Cleans at 75% of 1 RM

MIN 2: 5 HSPU

Metcon (Time)

Partner Fat Tire Bike Relay- 2 Miles ( 8 Laps)
Partners alternate 1 lap around the track

for 8 Laps

Wednesday, August 21st, 2019

XS CrossFit – General CrossFit

Challenge

15 Minutes to complete a F.I.T. # Challenge in Cardio or Gymnastics

Metcon

Metcon (Time)

5 Rounds for Time: 20 minute Time Cap

– 50 Seconds on the Rower for Calories

– 50 Unbroken Double Unders
Double Unders must be 50 unbroken before you can move to the next round on the rower.

Every Calorie on the rower is 1 second off your total time.

August 20, 2019

XS CrossFit – General CrossFit

Incline Bench Press (Find 3 Rep Max )

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

– 28 Wall Sit Ups

– 14 Chest to Bars

– 7 Box Jumps 30″/24″

Monday, August 19th, 2019

XS CrossFit – General CrossFit

Challenge

Overhead Squat (15 Min to find 1 Rep Max OHS)

Metcon

Metcon (Time)

3 Rounds for Time

– 10 Deadlifts (225/155)

– 20 Overhead Squats (75/55)

– 20 Double Unders
If doing singles mod is 2/1

Sunday August 18, 219

Announcements

We have a couple teams doing the Fossil Games CrossFit competition tomorrow (Saturday) at Bladium CrossFit (Bladium Sports and Fitness – 2400 Central Park Boulevard, Denver, CO, USA)
Team Spry (Andy S., Zach E., & Darren B.)
XS CrossFit (Andy E., Chris R., & Alex E.)

Heat Times
Team Spry – 9:40am, 11:25am, & 1:10pm
XS CrossFit – 10:00am, 11:40am, & 1:30pm

We’ll have a tent setup with XS CrossFit on it so feel free to come hangout!
.

XS CrossFit – General CrossFit

Metcon

Strength

Weightlifting

Metcon (No Measure)

7/7 KB Snatch

3-5 Weighted Pullups

10 KB Sumo DL High Pull

*3 Rounds NFT

Back Squat (5@60%, 5@70%, 5@80, 3@85, 1+@90)

Snatch (Full Snatch)

3@60%, 3@70, 2@75, 1@80, 1@80, 1@80