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WODs

Thursday, September 19th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

10/8 Calorie Row

15 KBS (53/35)

3 Minutes Rest

5 Minute AMRAP

30 Double Unders

10 Pull Ups

Monday, September 18th, 2017

XS CrossFit – General CrossFit

Metcon

Back Squat (1 Rep Max)

Build up to a 1 Rep Max!

Bench Press (1 Rep Max)

Build up to a 1 Rep Max

Bench Press

Max set at 70%

Barbell

XS CrossFit – General CrossFit

Weightlifting

Front Squat (3 x 5)

All sets at 50% of 1 rep max. Just trying to warm up towards a max thruster today.

Push Press (3 x 5)

All sets at 50% of 1 rep max. Just trying to warm up towards a max thruster today.

Thruster (5 x 1)

All reps from the rack. Find a new 1 rep max.

Barbell Pump Sesh

Announcements

We are going to do the Lurong Challenge as a gym starting on Monday, September 18th. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
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XS CrossFit – General CrossFit

Weightlifting

Back Squat (5 x 5)

Name of the game is speed today. No stopping at the top in between reps. The point will be to move quickly through all five reps while maintaining good technique. Once you stop at the top, your set is over. 5 reps only count if you move continuously through all reps.

Bench Press (5 x 5)

Name of the game is speed today. No stopping at the top in between reps. The point will be to move quickly through all five reps while maintaining good technique. Once you stop at the top, your set is over. 5 reps only count if you move continuously through all reps.

Freedom Friday, September 15th, 2017

Announcements

We are going to do the Lurong Challenge as a gym starting on Monday, September 18th. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
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XS CrossFit – General CrossFit

Freedom Friday!!

Danny (AMRAP – Rounds and Reps)

20 minute AMRAP of:

30 Box Jump, 24″

20 Push Press, 115#

30 Pull-ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Woman’s weight: Box Jump 20″, Push Press 75#

Thursday, September 14th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

Buy In – 100/70 Calorie Row

10 Deadlifts 225/155

20 Air Squats

Wednesday, September 13th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time

3 Rounds

50 Sit Ups

5 Wall Walks [50′ HSW x 10′ increments]

50′ Overhead Walking Lunges (45/35) [55/45]
RX+ Handstand walks must be a minimum of 10′ increments.