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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Squat Snatch (1-1-1-1-1-1-1RM)

Build to a 1 Rep Max

Back Squat (5-5-3-3-3+)

Going off your 1RM Back Squat (5@60%)-(5@70%)-(3@80%)-(3@85%)-(3+@90% and stop if you get to 10 reps)

Barbell

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM (NO 7:30 CLASS). We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
7:30 Class will be canceled- Come out and watch the action!

XS CrossFit – General CrossFit

Weightlifting

High-Hang Clean (7 x 5)

Build in weight

Metcon

Metcon (Time)

125 / 75 Pushups + 20 Squats per Break
125 push ups for men, 75 for women

Do 20 air squats for every break in the set. This is all about strategy

Friday August 10, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM (NO 7:30 CLASS). We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
7:30 Class will be canceled- Come out and watch the action!

XS CrossFit – General CrossFit

Metcon

Triple Nickels (AMRAP – Reps)

AMRAP 5

– 5 DL (95/65)

– 5 Power Clean

– 5 Front Squat

– 5 Thrusters

– 5 Snatch

Rest 2 Min

AMRAP 5

– 5 C2B Pull-ups

– 5 Air Squats

– 5 Hand Release Push Ups

– 5 Toes to Bar

– 5 HSPU

Rest 2 Min

AMRAP 5

– 5 Goblet Lunge right leg (70/53)

– 5 Goblet Lunge left leg

– 5 KB Swing

– 5 Goblet Squats

– 5 KB facing burpees

Thursday August 9, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Weightlifting

Incline Bench Press (5×3)

First set should be 50% OF 1 RM Bench Press- Build Each Set

Metcon

Metcon (Time)

Running Clock

5 Rounds Of:

– 400 Meter Runs with 2 minutes rest after each run.

you MUST take 2 Minutes of rest after each run.

Wednesday August 8, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Weightlifting

Box Squat (Every 2 Minutes 5 Reps- Build each round)

Back squat to a box

Metcon

Metcon (Time)

2 Rounds of:

– 200 Meter Farmers Carry with KB or Dumbells ( 53/35#)

– 50 Sledge Hammer Swings Alternate every 5 reps each side (10/8#)

– 100m Atlas stone belly carry ( 95/70#)

– 20 Box Jump Overs ( 30″/24″)

Tuesday August 7, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
Friday Night Lights this Friday starting at 7:30PM. We have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Gymnastics

Wall Plank

1 Rep equal’s 1 Second

Challenge

Choose 1 of the fitness challenges to complete

Flight Simulator Double Unders (Time)

Flight Simulator Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

OR

2k Row (Time)

Max Effort 2k Row

OR

5 min max cal AAB (Calories)

5 minutes MAX calories on Air Assault Bike

Monday August 5, 2018

Announcements

There are only a few spots left for the in-house team competition on August 25th! We need everyone that is doing it to sign up by this Saturday August 11th so we can build the teams and get them out next week. This event is a blast! Absolutely everyone no matter what level CrossFitter you are can do this competition. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.
For Friday Night Lights this Friday we are going to have a sign up for 6 of the Fitness Challenges:
– Push Ups (Max in 2min)
– Toes To Bar (Max set)
– Clean (1RM)
– Back Squat (1RM)
– 500 Meter Row
– 400 Meter Run
Anyone can sign up for any/all of the challenges. Coaches will judge the athletes for each challenge.
.

XS CrossFit – General CrossFit

Weightlifting

Deadlift (2 Reps Every 90 Seconds @ 75% of 1 RM)

4 sets of 2 reps all at the same weight.

Metcon

Metcon (AMRAP – Reps)

Round #1 (4 min on the clock)

– 21 Deadlifts

– 21 Lateral Burpees

Max Reps on the rig

1 minute Rest

Round #2 (4 min on the clock)

– 15 Deadlifts

– 15 Lateral Burpees

Max Reps on the rig

1 minute Rest

Round #3 (4 min on the clock)

– 9 Deadlifts

-9 Lateral Burpess

Max Reps on the rig

Your score is total reps on the rig

Level A- Deadlifts 135/95 – Pull Ups

Level B- Deadlifts 185/125 – Chest to Bar Pull Ups

Level C- Deadlifts 225/155 – Bar Muscle Ups
Put A, B or C in the comments section.