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WODs

03/17/2019

Announcements

This is the final week of the 2019 CrossFit Open. Our theme for Friday is “Show your XS pride!” Where everything you got that says XS CrossFit.

XS CrossFit – General CrossFit

P: Barbell Shrugs (5×5@8)

From rack

P: Bench Press (4×10+ @8)

Last set is AMRAP.

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Superset with dips.

P: Weighted Ring Dips (2×5@8)

Type the details of the weightlifting
Superset with pull-ups.

W: Metcon (Weight)

(1 Snatch high pull + 1 hang power snatch + 1 hang squat snatch) x7. Build.

W: Snatch (2-2-1-1-1-1-1. Build.)

03/17/2019

Announcements

This is the final week of the 2019 CrossFit Open. Our theme for Friday is “Show your XS pride!” Where everything you got that says XS CrossFit.

XS CrossFit – Barbell Club

P: Barbell Shrugs (5×5@8)

From rack

P: Bench Press (4×10+ @8)

Last set is AMRAP.

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Superset with dips.

P: Weighted Ring Dips (2×5@8)

Type the details of the weightlifting
Superset with pull-ups.

W: Metcon (Weight)

(1 Snatch high pull + 1 hang power snatch + 1 hang squat snatch) x7. Build.

W: Snatch (2-2-1-1-1-1-1. Build.)

03/16/2019

Announcements

Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


.

XS CrossFit – General CrossFit

P: Back Squat (3×5@7)

P: Front Squat (2×5@8)

P: Shoulder Press (3×3@9, 4×1@9)

3×3 weight in comments.

P: GHD Situps (3×15-20)

W: Metcon (Weight)

Hang Squat Clean. 3×3@8, 3×2@8, 3×1@9
Touch-and-go for multiple rep sets.

W: Metcon (Weight)

(2 Push press + 1 Push Jerk) x 5@8

W: Split Jerk (2-2-1-1-1)

~@8 with a conservative build.

03/16/2019

Announcements

Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


.

XS CrossFit – Barbell Club

P: Back Squat (3×5@7)

P: Front Squat (2×5@8)

P: Shoulder Press (3×3@9, 4×1@9)

3×3 weight in comments.

P: GHD Situps (3×15-20)

W: Metcon (Weight)

Hang Squat Clean. 3×3@8, 3×2@8, 3×1@9
Touch-and-go for multiple rep sets.

W: Metcon (Weight)

(2 Push press + 1 Push Jerk) x 5@8

W: Split Jerk (2-2-1-1-1)

~@8 with a conservative build.

Friday, March 15th, 2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
.
Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


.

XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

OR

S: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

OR

55+: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

OR

55+S: CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

03/14/2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
.
Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


.

XS CrossFit – Barbell Club

P: Deadlift (4×2@9, 3×1 Build.)

Record @9 in comments

P: Bench Press (2×3@10, 3×2@9, 3×1@8)

Theoretically these could be the same weight, but adjust the weight as you need.

P: Knees To Elbow (3×12+)

Use a band if needed. Max reps on the third set.

W: Metcon (Weight)

From the blocks. (1 snatch high pull + 1 squat snatch) x5 @8

W: Metcon (Weight)

Hang squat snatch x 5@7

W: Squat Snatch (5×1@9)

Thursday, March 14th, 2019

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
.
Open team scores for WOD #3 are posted! Go to the link below.

2019 Open Leaderboards


.

XS CrossFit – General CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

DEATH BY AAB CALORIES

-3/2 calories min1

-6/4 calories min2

-9/6 calories min3…etc…
Men start at 3 the first minute and increase by 3 every until failing to complete the required calories for that minute. Women start at 2 calories the first minute and increase by 2 every minute. Reset the bike monitor prior to every minute.

Score the last round completed plus any calories in the next round.

B: Metcon (No Measure)

Tabata PLANK

Cool-Down

RomWod or coach-lead active stretching or CrossOver Symmetry.