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WODs

Friday, December 6th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

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 February, 20 2009
To learn more about DT click here

Cool-Down

100 double-unders

Thursday December 5th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

4 Rounds for time:

-3 Bar Pull overs

-12 KB Goblet Squats (53/35#)

-20 meter overhead KB lunge
Modify bar pull-overs to ring skin-the-cats or front rolls on the mats.

Accessory Work

4 Giant Sets For Quality, not time:

– 10 Horizontal Ring Rows

– :10-:20 Second Ring Support Hold

Thursday December 5, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – Barbell Club

Strength

Powerlifting Day!

Back Squat (3×1)

Warm up and then you have 3 singles.

Record heaviest weight.

Record 3 lifts in comments.

Bench Press (3×1)

Warm up and then you have 3 singles.

Record heaviest weight.

Record 3 lifts in comments.

Deadlift (3×1)

Warm up and then you have 3 singles.

Record heaviest weight.

Record 3 lifts in comments.

Wednesday, December 4th, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Challenge

Max Push Ups in 2min

Hands and feet on plates

Metcon

Metcon (AMRAP – Reps)

6 Min AMRAP:

-10 SDHP (95/65)

-10 Box Jumps (24/20″)

Rest 3 Min

6 Min AMRAP:

-10 Power Snatch (95/65)

-10 Lateral bar over burpees

Tuesday, December 3rd, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Accessory Work

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Wall Sit

Rest as Needed Between Sets

Metcon

Metcon (Time)

For Time:

Cash in: 50/35 Calorie AAB

4 rounds:

-20 Wall Sit Ups

-10 Slam Balls (40/30)

Cash out: 50/35 Calorie row

Monday, December 2nd, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Weightlifting

Push Jerk (7 x (3 + 2 + 1))

DT complex:

-3 Deadlifts + 2 Hang cleans + 1 Push Jerk

7 rds every 90 Sec- Starting at 50% of your 1 RM push jerk. Build in weight.

Metcon

Metcon (Time)

3 ROUNDS FOR TIME:

-15 Wall Ball shots (20# to 10’-14# to 9’)

-15 Pull-ups

-30 Double-unders

-1 minute rest

Sunday December 1, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT

Strength

Cluster (HS – Drop to 70% for 10 Singles)

Build to a heavy single, then drop to 70% and do ten singles.

Weightlifting

Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.