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WODs

Monday, September 25th 2017

Announcements

The Lurong workout will be Thursdays WOD. If you can’t make it on Thursday and you’re doing Lurong please talk to a coach or email Alex@XSCrossFit.com.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

5 rounds for time of:

60 Double-unders

30 Calorie Row

Teens-September 25th, 2017

XS CrossFit – Teen CrossFit

Metcon (Time)

Andrew Isdale Birthday WOD!

2003 Meter Row with a partner (switch as necessary) Buy In, then:

5 Rounds of:

Partner 1-9 cals on AAB

Partner 2-19 Russian Twists

Switch

Barbell

XS CrossFit – General CrossFit

Weightlifting

Deadlift (5 x 7)

Work up in weight. No touch and go. Reset at the bottom every single rep.

Power Clean (5, 3, 3, 1, 1, 1)

You should be fairly warm from deadlifts. Find a 1 rep max for the day on power clean. Focus on receiving the bar lower than you’re used to.

Firefighter Workout 9/24/17

XS CrossFit – Sports Team

Metcon (Time)

With partner sharing reps, switch as necessary.

With a 20# vest!

500m row

200m walking overhead lunge (35# plate)

400m sled pull together (160# load)

30 tire flips together

50 burpees

100 air squats

500m row

Barbell

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5 x 5)

All 5 reps will be at tempo. 3 seconds down, 2 second hold at the bottom, explode up, 1 second between reps. Once tempo isn’t sustainable, you’re done.

Glute-Ham Raises (5 x 5)

Get a set of 5 in between each set of front squats.

Shoulder Press (5 x 3)

All these will be performed from a split position. Work up in weight. Find a 3 rep max for the day.

Freedom Friday, September 22, 2017

XS CrossFit – General CrossFit

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.

Women’s weight: 95#

Squats are air squats.

Thursday, September 21, 2017

XS CrossFit – General CrossFit

Metcon

5k Run (Time)

Max Effort 5k Run


5k Run Map