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WODs

Thursday, June 27th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – General CrossFit

Metcon

1.5 mi bike (Time)

For time:

-1.5 mile bike time trial

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:

-Max burpees

*1 Rope Climb (15′) at the top of each minute including 0:00

Thursday June 27, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


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XS CrossFit – Barbell Club

Weightlifting

Weightlifting

Snatch Grip Push Press (6+1@40%, 5+1@50, 4+1@60, 3+1@70, 2+1@75, 1+1@80)

Snatch Grip Push Press + Overhead Squat

Snatch (1 Set at each percent: 40%, 50%, 60%, 65% and 70%)

Snatch below knee, at the knee and at the hip: (1+1+1)

Push Jerk (2@40%, 2@50%, 2@60, 2@65, 2@70, 2@75, 2@75)

Push Jerk from Rack

Strength

Back Squat (3×2@9, 6×1@9 )

1 RM Saturday and Sunday

Shoulder Press (4×2@9, 6×1@9, 2×10@7)

Weighted Pull-ups (4×8@8)

Use a weight or band that would enable you to do 10 reps on the 4th set.

Wednesday, June 26th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

-1,000 Meter Row

Directly into:

– 30 alt arm DB Snatches

– 15 Box Jump Overs

– 20 alt arm DB Snatches

– 10 Box Jump Overs

– 10 alt arm DB Snatches

– 5 Box Jump Overs
Dumbbell – 50#/35#

Box – 24″/20″

Tuesday, June 25th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – General CrossFit

Gymnastics

Handstand Push-ups

1 attempt for max reps of STRICT handstand pushups.

Metcon

Choose 1 of the 3 workouts below. Score is total reps for all 5 rounds.

A: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-400 Meter Run

-MAX Toes to Bar

B: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-300 Meter Run

-MAX knee raises

C: Metcon (AMRAP – Reps)

Every 2:30 for 5 Sets, 1 min rest between rounds:

-200 Meter Run

-MAX Abmat sit-ups

Monday, June 24th, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (4-2-4-2-4-2)

Every 2 minutes:

SET 1: 4 @ 70%

SET 2: 2 @ 80%

SET 3: 4 @ 70%

SET 4: 2 @ 85%

SET 5: 4 @ 70%

SET 6: 2 @ 90%

*score set 6

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Sunday June 23, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – Barbell Club

Weightlifting

Back Squat (3×10 @ 70%)

Snatch (5@50%, 4@60%, 3@65%, 2@70%, 2@75%, 2@80%)

Clean (5@50%, 4@60%, 3@65%, 2@70%, 2@75%, 2@80%)

Strength

Deadlift (2×5@7, 2×2@7, 3×1@9)

Three heavy singles (five on the bench), but overall this should be an easier day.

Bench Press (2×5@7, 3×2@7, 5×1@8)

Pull-ups (3xmax)

Saturday June 22, 2019

Announcements

Sign up for the in-house team competition that’s on Saturday July 20th. The cost is $35. Get $10 OFF when you sign up before July 1st and use promo code “team”.
Click on this link to sign up and for more information. Talk to Alex or a coach if you have questions.

2019 Team Competition


.

XS CrossFit – Barbell Club

Weightlifting

Split Jerk (6 reps, 5 reps, 4 reps, 4 reps, 4 reps)

Press-in-Split: increase in weight each set

Split Jerk (2@40%$, 2@50, 2@60, 2@68, 2@75 and 2@81)

Split Jerk with 3 second Hold in Split

Clean Pull (3 @ 90%, 3 @ 95%, 2 @100%, 2@102-105%)

Strength

Back Squat (1×5@7, 4×2@8, 5×1@8)

Shoulder Press (1×5@7, 6×2@8, 4×1@8)

Bent Over Row (3×10@7)