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WODs

December 10, 2018

Announcements

The XS holiday party will be at 5:30pm this Friday. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). On Friday there will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm classes.
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WOW is on Thursday.
Christine
3 Rounds Of:
– 500m Row
– 12 Deadlifts @ BW
– 21 Box Jumps @ 20″

XS CrossFit – General CrossFit

Back Squat ((10 @ 60%) (8 @ 70%) (8 @ 75%) (8 @ 80%))

Record your last set of 8 reps

Front Squat ((5 @ 60%) (5 @ 65%) (5 @ 70%) (5 @ 75%))

Record your last set of 5 reps

Metcon (AMRAP – Rounds)

Death By Shuttle Runs

10 Meter Down and Back is 1 Shuttle Run

Minute 1 Complete 1 Shuttle Runs

Minute 2 Complete 2 Shuttle Runs, increase by 1 Shuttle Run each minute until you cannot complete the required amount of Shuttle runs in 1 minute.

December 10, 2018

XS CrossFit – General CrossFit

Challenge

15 Minutes to Complete an XS fitness challenge

Metcon (Time)

For Time:

5 Rope Climbs

50 Double Unders

4 Rope Climbs

40 Double Unders

3 Rope Climbs

30 Double Unders

2 Rope Climbs

20 Double Unders

1 Rope Climb

10 Double Unders

Barbell

Announcements

The XS holiday party will be at 5:30pm this Friday. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink). On Friday there will NOT be a 5:30pm, 6:30pm, On-Ramp or 7:30pm classes.
.

XS CrossFit – General CrossFit

Hang Squat Clean (2×3, 2×2, 4×1)

Build. All sets of multiple reps are done without dropping the bar. Rest/recover on the singles–these can become squat cleans. Work on dropping quickly under the bar.

Deadlift (4×3)

Warm-up to ~5 RM/~80% 1RM for first set. Build, conservatively.

Barbell

Announcements

The XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink).
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XS CrossFit – General CrossFit

Metcon (Weight)

Hang Power Snatch: 1×3, 2×2

Hang Squat Snatch: 3×2,

Snatch: 5
Build. All sets with multiple reps are touch and go. Snatches are singles. Enter score as heaviest snatch. Enter Hang snatches in comments.

Shoulder Press (3×1, 4×8)

For singles, warm-up and complete at your 5 RM +5%. Reduce that weight by 15% (just about your 10RM/65-70%) for sets of 8 reps.

December 7, 2018

Announcements

The XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink).
.

XS CrossFit – General CrossFit

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

December 6, 2018

Announcements

The XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink).
.

XS CrossFit – General CrossFit

Bench Press (Work up to heavy set of 5)

Bench Press (Burnout Set)

Using 70% of your heavy set of 5 complete 1 set of max reps

5 min max cal AAB (Calories)

5 minutes MAX calories on Air Assault Bike

December 5, 2018

Announcements

The XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange ($20), Rowling Comp and a Potluck (bring some kind of food or drink).
.

XS CrossFit – General CrossFit

Find 1RM Overhead Squat (5-3-3-1-1-1-1)

Metcon (Time)

4 Rounds

20 meter single arm overhead KB Lunges 53/35

10 KB Push Press 5 each arm

20 Abmat Situps
Alternate arm as needed for the KB Lunges.