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WODs

Wednesday, May 24th 2017

XS CrossFit – General CrossFit

Metcon (Time)

Natalie’s Graduation WOD

4 Rounds Of:

– 5 Handstand Push Ups

– 20 Box Jumps (24/20″)

– 17 Toes To Rings

– 400m Run

Tuesday, May 23rd 2017

XS CrossFit – General CrossFit

Metcon (AMRAP – Reps)

CrossFit Games Regional 17.3

– 100′ Overhead Lunge (1 arm DB)

– 100 Double Unders

– 50 Wall Ball

– 10 Rope Climb

– 50 Wall Ball

– 100 Double Unders

– 100′ Overhead Lunge (1 arm DB)

16min Cut Off

Rx

– 50/35# DB

– 20# to 10’/14# to 9′

– 15′ Rope Climb

Rx+

– 80/55# DB

– 30# to 10’/20# to 9′

– 15′ Cut Rope Climb
If you finish put 510 reps as the score with your time in the comments.

We don’t have any 55# DB so any RX+ women can use a 50# DB and call it Rx+

Monday, May 22nd 2017

Announcements

Murph is only 1 week away!
– If you haven’t signed up for a Murph shirt you can now sign up on the list (on the whiteboard) in the gym. We only have a few extras in each size so act fast!
– You can also sign up on the whiteboard for the Murph BBQ and what food or drink you’ll bring.
– We can only hold 30 people per Murph class so make sure you reserve your class time ASAP. To do that just go to Class Schedule on Wodify and go to 5/29 and pick a class time. You can also have a coach register you for a class time.

XS CrossFit – General CrossFit

Weightlifting

Metcon (Weight)

7min EMOM Of:

– 2 Back Squats
– Score is total weight lifted during the EMOM.

– If you Back Squat 150#x2 = 300# total for that round. if you do that 6 more times that would be a total of 2100#.

– Must hit both back squats without racking the bar.

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

Barbell, May 21st, 2017

XS CrossFit – General CrossFit

Skill-work

Zots Press (3 x 3)

High-Hang Snatch (5 x 2)

Weightlifting

Bench Press (4 x 7)

Metcon

Barbell, May 20th, 2017

XS CrossFit – General CrossFit

Skill-work

Tall Cleans (5, 3, 1, 1, 1)

Weightlifting

High-hang Clean + Push Press (5 x (2+2))

Friday, May 19th 2017

XS CrossFit – General CrossFit

CrossFit Games Regionals start today!! How to watch https://games.crossfit.com/

Freedom Friday!!

Scooter’ish (AMRAP – Rounds and Reps)

30-minute PARTNER AMRAP of:

– 30 Double Unders

– 10/7cal Row

– 15 Push Ups

– 100m Sprint

(Alternate rounds with your partner.)

In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.

Thursday, May 18th 2017

XS CrossFit – General CrossFit

Weightlifting

Metcon (Weight)

Every 90 seconds for 7 sets perform the following complex:

1 High hang clean (hips/pockets) + 1 Hang clean (top of knees) + 1 low hang clean (below the knees, but not touching the ground)
Score is heaviest complex. Yes, you squat on every clean.

Metcon

Metcon (Time)

6-9-12-9-6 reps for time of:

Burpees over the bar

155-lb./ 105-lb. Front squats (from the ground)

Chest-to-bar pull-ups
Rx+ 185/125 lbs.

Workout courtesy of CrossFit.com