banner

WODs

Monday, August 13th, 2018

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

“Chris Kyle”

3 Rounds For Time

40 KBS (53/35)

40 Box Jumps (24/20)

40 Thrusters (65/45)

40 Push-ups
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Squat Snatch (1-1-1-1-1-1-1RM)

Build to a 1 Rep Max

Back Squat (5-5-3-3-3+)

Going off your 1RM Back Squat (5@60%)-(5@70%)-(3@80%)-(3@85%)-(3+@90% and stop if you get to 10 reps)

Barbell

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM (NO 7:30 CLASS). We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
7:30 Class will be canceled- Come out and watch the action!

XS CrossFit – General CrossFit

Weightlifting

High-Hang Clean (7 x 5)

Build in weight

Metcon

Metcon (Time)

125 / 75 Pushups + 20 Squats per Break
125 push ups for men, 75 for women

Do 20 air squats for every break in the set. This is all about strategy

Friday August 10, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM (NO 7:30 CLASS). We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
7:30 Class will be canceled- Come out and watch the action!

XS CrossFit – General CrossFit

Metcon

Triple Nickels (AMRAP – Reps)

AMRAP 5

– 5 DL (95/65)

– 5 Power Clean

– 5 Front Squat

– 5 Thrusters

– 5 Snatch

Rest 2 Min

AMRAP 5

– 5 C2B Pull-ups

– 5 Air Squats

– 5 Hand Release Push Ups

– 5 Toes to Bar

– 5 HSPU

Rest 2 Min

AMRAP 5

– 5 Goblet Lunge right leg (70/53)

– 5 Goblet Lunge left leg

– 5 KB Swing

– 5 Goblet Squats

– 5 KB facing burpees

Thursday August 9, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Weightlifting

Incline Bench Press (5×3)

First set should be 50% OF 1 RM Bench Press- Build Each Set

Metcon

Metcon (Time)

Running Clock

5 Rounds Of:

– 400 Meter Runs with 2 minutes rest after each run.

you MUST take 2 Minutes of rest after each run.

Wednesday August 8, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Weightlifting

Box Squat (Every 2 Minutes 5 Reps- Build each round)

Back squat to a box

Metcon

Metcon (Time)

2 Rounds of:

– 200 Meter Farmers Carry with KB or Dumbells ( 53/35#)

– 50 Sledge Hammer Swings Alternate every 5 reps each side (10/8#)

– 100m Atlas stone belly carry ( 95/70#)

– 20 Box Jump Overs ( 30″/24″)

Tuesday August 7, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Gymnastics

Wall Plank

1 Rep equal’s 1 Second

Challenge

Choose 1 of the fitness challenges to complete

Flight Simulator Double Unders (Time)

Flight Simulator Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

OR

2k Row (Time)

Max Effort 2k Row

OR

5 min max cal AAB (Calories)

5 minutes MAX calories on Air Assault Bike