WODs

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

Freedom Friday!!

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

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

1.5 mi bike (Time)

For time:

-1.5 mile bike time trial

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:

-Max burpees

*1 Rope Climb (15′) at the top of each minute including 0:00

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 – Barbell Club

Weightlifting

Weightlifting

Snatch Grip Push Press (6+1@40%, 5+1@50, 4+1@60, 3+1@70, 2+1@75, 1+1@80)

Snatch Grip Push Press + Overhead Squat

Snatch (1 Set at each percent: 40%, 50%, 60%, 65% and 70%)

Snatch below knee, at the knee and at the hip: (1+1+1)

Push Jerk (2@40%, 2@50%, 2@60, 2@65, 2@70, 2@75, 2@75)

Push Jerk from Rack

Strength

Back Squat (3×2@9, 6×1@9 )

1 RM Saturday and Sunday

Shoulder Press (4×2@9, 6×1@9, 2×10@7)

Weighted Pull-ups (4×8@8)

Use a weight or band that would enable you to do 10 reps on the 4th set.

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

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″

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

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

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

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#

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 – 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)