banner

WODs

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.

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


.

XS CrossFit – General CrossFit

Weightlifting

Push Jerk + Split Jerk (5 x (2 + 2))

Build

Back Squat (5 x 5)

Back Squat (1 x 1)

Max burn out set at 50 % of your previous 5 rep max.

Barbell

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

Deadlift (5 x 3)

Build in weight.

Power Clean (5 x 3)

No touch and go. Reset after every rep.

Friday August 3. 2018

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

Weighted Pull-ups (Heavy Set of 3)

Metcon

Metcon (Time)

For Time:

Cash In: 30 Cal Row

Then 3 Rds

10 Axel Bar Front Rack Lunges (110/90)

10 HSPU

Thursday August 2, 2018

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

15 Min Snatch Skill Work/ Technique

Metcon

Metcon (Time)

Darren’s Bday Wod

45 Air Squat Buy In

then

5 Rds

8 Hang Cleans/ Hang Snatches (95/65) alternate each round. Athletes choice which Movement to start with.

8 HRPU

8 Toes to Barbell

200 Meter Run
Enjoy a Miller High Life after the workout!

Wednesday August 1, 2018

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

Overhead Squat (15 Min to Find 3 RM)

Metcon

Metcon (AMRAP – Reps)

3 Rounds Of:

1 Min Max Reps

– Wall Balls (20# to 10’/14# to 9′)

– Pull Ups (Strict)

– Cal on AAB

1 Min rest

Susan’s Bday Wod- Seeing Double

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

HSPU Progression

Spend 15-20 mins working on

Tripods

Handstand Kickups

HSPU to abmats

HSPU kipping

HSPU strict

Metcon

Metcon (Time)

Partner Workout

Cash In/ Out

200 Meter run, tag partner 200 meter run

2 rds

50 Alt Med Ball Toss (20# to 10’/ 14 to 9′)

50 Alt Box Step Over ( 20″/18″)

50 Russian KB Swings Synchronized ( 53#/35#)

50 Plank hand tags