banner

WODs

Friday, April 13th, 2018

XS CrossFit – General CrossFit

Metcon

Air Force (Time)

For Time

20 Thrusters (95/65)

20 Sumo Deadlift High Pulls (95/65)

20 Push Jerks (95/65)

20 Overhead Squats (95/65)

20 Front Squats (95/65)

** 4 Burpees at the top of each minute (do not start with burpees)

Thursday, April 12th, 2018

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-3-3-1-1-1)

Building to a heavy 1 Rep

Metcon

Metcon (Calories)

12 Minute EMOM

Score is Cals on AAB

20 Med Ball Sit ups (20/14) [10 GHD]
15 Russian KBS (62/44) [70/53]
AAB (45 sec on/ 15 off)

Wednesday, April, 11th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

13 Minute AMRAP

250 M Row

15 Thrusters (95/65)

Weightlifting

Clean and Jerk (6 x 1)

Every 2 Minutes do 1 Clean and Jerk for 6 rounds. Increase weight

Wednesday April 11, 2018

XS CrossFit – Teen CrossFit

Weightlifting

Clean-Front Squat-Jerk

Every 90 seconds for 8 rounds:

-3 Power cleans

-2 Front squats

-1 Jerk

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Tuesday, April 10th, 2018

XS CrossFit – General CrossFit

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Movements are done in this order. Spend no more than 8 minutes per movement.

Monday, April 9th, 2018

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5 x 8)

Build to a heavy set of 8

Metcon

Metcon (Time)

For Time

3 Rounds

800 M Run

15 Toes to Bar

15 Deadlifts (225/155)

Barbell

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5, 3, 3, 3, 1, 1, 1)

Let’s establish a new 1 rep max on bench.

Deadlift (4 x 7)

All sets are at 70% of 1 rep max