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WODs

Monday, December 17th, 2018

Announcements

WOW
Friday – 12 Days Of Christmas
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Thank you to everyone that came to the Holiday party on Friday. We had a really good turnout with fantastic food, an entertaining white elephant and a competitive Rowling tournament.
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When you make it into the gym this week please help yourself to the members appreciation Christmas gift. Pick either a phone power bank OR bluetooth headphones. After you’ve made your selection pick one of the colored pouches to hold it in. Ask the coach if you have any questions.
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XS CrossFit – General CrossFit

Weightlifting

Back Squat (10 @ 60% 10 @ 65% 8 @ 70% 8 @ 75%)

Front Squat (5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75%)

Metcon

FT: Metcon (Time)

4 Rounds

12 Front Squats (75/55) from ground

12 Toes to Bar

12 Burpee over bar

Barbell

Announcements

WOW
Friday – 12 Days Of Christmas
.
Thank you to everyone that came to the Holiday party on Friday. We had a really good turnout with fantastic food, an entertaining white elephant and a competitive Rowling tournament.
.
When you make it into the gym this week please help yourself to the members appreciation Christmas gift. Pick either a phone power bank OR bluetooth headphones. After you’ve made your selection pick one of the colored pouches to hold it in. Ask the coach if you have any questions.
.

XS CrossFit – General CrossFit

Snatch Pull (5×3)

Warm-up to ~110% of your snatch–a weight that you could pull to your sternum 4 times.

1 Power Snatch + 1 Hang Squat Snatch (8 x complex)

Build.

Pull-ups (2 x max)

Record set with fewest reps.

Barbell

Announcements

The XS holiday party will be at 5:30pm today. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). There will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm class tonight.
.

XS CrossFit – General CrossFit

Metcon (Weight)

7x complex (1 High Hang Power Clean + 1 Low Hang Power Clean + 1 Power Clean)
Build. Focus on generating vertical drive through the hang.

Front Squat (3×10 + 1x max)

First 3 sets are at ~70% of 1RM (feel like you could do 12 reps). Subtract 10% for 4th set. (Enter weight and reps of final set in comments.)

Ring Dips (3 x max)

If you have 10, add weight. Score is total reps.

December 14, 2018

Announcements

The XS holiday party will be at 5:30pm today. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). There will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm class tonight.
.

XS CrossFit – General CrossFit

Metcon (Time)

Main Site Workout 11-26-2018

18-15-12-9-6-3

Thrusters (75/55)

Power Snatches (75/55)

Toes to bar

December 13, 2018

XS CrossFit – General CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box Jump for men is 24″

December 12, 2018

Announcements

The XS holiday party will be at 5:30pm this Friday. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). On Friday there will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm classes.
.
WOW is on Thursday.
Christine
3 Rounds Of:
– 500m Row
– 12 Deadlifts @ BW
– 21 Box Jumps @ 20″

XS CrossFit – General CrossFit

Weightlifting

Snatch Complex

6 Minute EMOM

Snatch Complex:

2 Muscle Snatch

1 High Hang Snatch

1 Hang Snatch

Compare to November 5, 2018

Metcon (Time)

150 Wall Ball EMOM

1 Min of work 1 Min Rest until you have completed 150 Wall Balls 20#/10ft– 14#/9ft.

December 11, 2018

Announcements

The XS holiday party will be at 5:30pm this Friday. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). On Friday there will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm classes.
.
WOW is on Thursday.
Christine
3 Rounds Of:
– 500m Row
– 12 Deadlifts @ BW
– 21 Box Jumps @ 20″

XS CrossFit – General CrossFit

Challenge

15 Minutes to Complete an XS fitness challenge

Metcon (Time)

For Time:

5 Rope Climbs

50 Double Unders

4 Rope Climbs

40 Double Unders

3 Rope Climbs

30 Double Unders

2 Rope Climbs

20 Double Unders

1 Rope Climb

10 Double Unders