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WODs

Monday, April 23rd 2018

Announcements

A BIG thanks to everyone who showed up for the spring cleaning. We had a great turn out! It’s because of how amazing all of you are that makes XS CrossFit such an incredible place.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

3 rounds of:

400m run

50 DUs or singles

2 minute rest

Metcon

2018 AGOQ Workout #1 (Time)

4 Thrusters, 135/95

1 Rope Climb, 15ft

8 Thrusters

2 Rope Climbs

12 Thrusters

3 Rope Climbs

2018 AGOQ Workout #1 (ages 55+ and scaled) (Time)

4 Thrusters, 95/65

1 Rope Climb, 15ft

8 Thursters

2 Rope Climbs

12 Thursters

3 Rope Climbs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press (5 x 5)

All sets performed at 70% of 1 rep max.

High-Hang Snatch (5 x 3)

Build in weight. Hold for 3 seconds at the bottom of the squat before standing the move up.

Friday, April 20th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20 Minute AMRAP

20 Calorie Row

20 Hang Power Cleans (95#/65#)

20 Wallballs (20#-10’/ 14#-9′)

20 Pull Ups
Only 1 person working at a time and only 1 rower per team.

Accessory Work

RomWod

Thursday, April 19th, 2018

Announcements

***CHANGED TO SUNDAY *** Spring Cleaning this Sunday (April 22nd) from 11am to 3pm. Make sure to check if you have anything in the lost and found. We will be painting the inside of the gym and getting things all fixed up and ready for summer. If you’re able to make it please come join us and we’ll be providing lunch to everyone that shows up. If you have any questions talk to Alex. Here is the link to the event page where you can RSVP http://xscrossfit.com/event/spring-cleaning-2/

XS CrossFit – General CrossFit

Weightlifting

Back Squat (Back Squat 10 (60%) – 8 (70%) – 6 (75%) – 4 (80%))

Front Squat (5 (60%) – 5 (70%) – 5 (70%) – 5 (70%))

Metcon

Metcon (Time)

For Time

25/ 20 Calories AAB

400 M Run

2 Minute Rest

15/10 Calories AAB

200 M Run

Wednesday, April 18th, 2018

Announcements

***CHANGED TO SUNDAY *** Spring Cleaning this Sunday (April 22nd) from 11am to 3pm. Make sure to check if you have anything in the lost and found. We will be painting the inside of the gym and getting things all fixed up and ready for summer. If you’re able to make it please come join us and we’ll be providing lunch to everyone that shows up. If you have any questions talk to Alex. Here is the link to the event page where you can RSVP http://xscrossfit.com/event/spring-cleaning-2/

XS CrossFit – General CrossFit

Metcon

A: Metcon (Time)

Spicy Meatballs

9-7-5

Power Snatch (135/95)

Bar Facing Burpees

1 Minute Rest

10-8-6

Power Snatch (115/85)

Bar Facing Burpees

1 Minute Rest

11-9-7

Power Snatch (105/75)

Bar Facing Burpees

B: Metcon (Time)

Spicy Meatballs

9-7-5

Power Snatch (115/85)

Bar Facing Burpees

1 Minute Rest

10-8-6

Power Snatch (105/75)

Bar Facing Burpees

1 Minute Rest

11-9-7

Power Snatch (95/65)

Bar Facing Burpees

C: Metcon (Time)

Spicy Meatballs

9-7-5

Power Snatch (95/65)

Bar Facing Burpees

1 Minute Rest

10-8-6

Power Snatch (85/55)

Bar Facing Burpees

1 Minute Rest

11-9-7

Power Snatch (75/45)

Bar Facing Burpees

D: Metcon (Time)

Spicy Meatballs

9-7-5

Power Snatch (85/55)

Bar Facing Burpees

1 Minute Rest

10-8-6

Power Snatch (75/45)

Bar Facing Burpees

1 Minute Rest

11-9-7

Power Snatch (65/35)

Bar Facing Burpees

Accessory Work

Tabata

Paralette L Sit

Superman Hold

Tuesday, April 17th, 2018

XS CrossFit – General CrossFit

Weightlifting

Deadlift

Round 1 @ 70%

10 x 1 every 20 seconds

Round 2 @ 75%

10 x 1 every 20 seconds

Round 3 @ 80%

10 x 1 every 20 seconds

Weightlifting

Bench Press (5 (50%) – 5 (60% ) – 5 (70%) – 5 (75%) – 5+ (80%))

Metcon

Metcon (Time)

For Time

3 Rounds

16 Toes to Rings

16 Hang Dumbell Snatch (50/35)

100 M Sprint

1 Minute Rest

Monday, April 16th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Cals Row

Sit ups

Accessory Work

Tabata

Toes to Rig

Plank Shoulder Taps