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WODs

Barbell, April 23rd, 2017

Announcements

Sign up for a Murph class time by going to Class Schedule on Wodify and go to May 29th and sign up for the class time you would like to do. There are only 30 spots per class so sign up ASAP.

XS CrossFit – General CrossFit

Skill-work

High Hang Clean + Clean (5 x (1+1))

No touch and go. Reset between each rep.

Weightlifting

Push Press (5 x 3)

All sets at 80 to 85% of 1 rep max.

Barbell, April 22nd, 2017

Announcements

Sign up for a Murph class time by going to Class Schedule on Wodify and go to May 29th and sign up for the class time you would like to do. There are only 30 spots per class so sign up ASAP.

XS CrossFit – General CrossFit

Skill-work

High Hang Snatch + Snatch (5 x (1+1))

No touch and go. Reset between reps.

Weightlifting

Back Squat (5 x 3 )

All sets at 80 to 85% of 1 rep max

Freedom Friday April 21st 2017

XS CrossFit – General CrossFit

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Thursday April 20th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

3 ROUNDS, EMOM:

MIN 1: Max AAB Calories

MIN 2: Rest

MIN 3: 30 Double-unders

MIN 4: 20 Push-ups

MIN 5: Max abmat sit-ups

MIN 6: Rest
Score is total AAB calories and sit-ups combined.

Wednesday April 19th 2017

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5+)

Using a rack, work up in weight each set of STRICT shoulder press. On the fifth and final set, at around 80% of your 1-rep-max strict press, go for max reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP:

-15 Calorie Row

-12 Push-press (95/65#)

-9 Toes-to-bar
Barbell for push-press starts on the ground.

Teens-Wednesday, April 19th, 2017

XS CrossFit – Teen CrossFit

Weightlifting

Deadlift (3RM)

Find a 3 Rep Max Deadlift

Metcon

Metcon (AMRAP – Reps)

EMOM 15 (Repeat from 3/1/2017)

Min 1- 50 Mountain Climbers

Min 2- AMRAP Goblet Squats

Min 3- 12 Pushups

Score is Goblet Squats reps

Tuesday April 18th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

5 ROUNDS FOR TIME:

-400M run

-10 Alt. arm dumbbell snatches (5 ea arm) (50/35#)