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WODs

Monday February 13th 2017

XS CrossFit – General CrossFit

Weightlifting

Front Squat (6 x 6)

Perform 6 sets of 6 front squats, all at 70% of your 1-rep-max FS.

Metcon

Metcon (Time)

COMPLETE FOR TIME:

30-20-10

-American Kettlebell Swings (53/35#)

-10m Sprints

Barbell February 12th, 2017

XS CrossFit – General CrossFit

Weightlifting

High-Hang Snatch (5 x 5)

From a static position

Push Press (4 x 8)

Barbell, February 11th, 2017

XS CrossFit – General CrossFit

Skill-work

High-Hang Clean (5 x 5)

No dip. Go from a static position.

Weightlifting

Front Squat (4 x 8)

Friday February 10th 2017

XS CrossFit – General CrossFit

Metcon (AMRAP – Reps)

5 MIN AMRAP:

-10 DB Thrusters (50/35# , 1 ea hand)

-10 Chest-to-bar Pull-ups

If 60 reps (3 rds) are completed in under 5 min., time extends to 10 min.

If 120 reps (6 rds) are completed in under 10 min., time extends to 15 min.

If 180 reps (9 rds) are completed in under 15 min., time extends to 20 min.

Etc.

Metcon

OR

Metcon

SC: Scaled (AMRAP – Reps)

5 MIN AMRAP:

-10 DB Thrusters (30/20#)

-10 Jumping Chest-to bar Pull-ups

If 60 reps (3 rds) are completed in under 5 min., time extends to 10 min.

If 120 reps (6 rds) are completed in under 10 min., time extends to 15 min.

If 180 reps (9 rds) are completed in under 15 min., time extends to 20 min.

Etc.

Accessory Work

Not for time:ok

Partition as necessary:

-50 Hip Extensions

-4 minutes of L-sit or tuck hold on parallettes

Thursday February 9th 2017

Announcements

If you have still not signed up for the Open then make sure to sign up before the end of Thursday 2/16 to be on a team for our in house open competition. The plan is to have teams of 6 with the top 4 scores in each workout earning points for your team. We need time to make even teams so if you sign up after 2/16 you will still be able to do the open but wont be in our in house team comp. Progenex, RX Bars and possibly a few other company’s are going to put up prizes for the top teams. Here is the link to sign up for the open https://games.crossfit.com/. If you have already signed up then you don’t need to do anything else.
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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

-30 Overhead Squats (95/65#)[135/95#]
[RX+]

Metcon

5k Row (Time)

Max Effort 5k Row

Wednesday February 8th 2017

Announcements

Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to Alex@XSCrossFit.com with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks in the gym if you would like to try on a size. We also have a picture on the sign up sheet of what the shirt will look like. The sizes are:
Women’s Tee (S, M, L, XL, XXL)
Women’s Tank (XS, S, M, L, XL)
Men’s Tee (S, M, L, XL, XXL)
Sign up for the Open before the end of Thursday 2/16 to be on a team for our in house open competition. The plan is to have teams of 6 with the top 4 scores in each workout earning points for your team. We need time to make even teams so if you sign up after 2/16 you will still be able to do the open but wont be in our in house team comp. Progenex, RX Bars and possibly a few other company’s are going to put up prizes for the top teams. Here is the link to sign up for the open https://games.crossfit.com/. If you have already signed up then you don’t need to do anything else.
.

XS CrossFit – General CrossFit

Weightlifting

Deadlift (3-3-3-3-3RM)

Work up to a 3-rep-max touch-and-go Deadlift.

Metcon

Metcon (No Measure)

14 Minute EMOM:

-ODD MIN: 2 Deadlifts @ 70% 3RM + 4 bar facing burpees

-EVEN MIN: 25 Double-unders

Tuesday February 7th 2017

Announcements

Sign up for your XS CrossFit Open shirt! The cost is $30 per shirt but if you sign up before the end of this Thursday 2/9 you get $5 off. All you have to do is put your name on the list in the gym or send an email to Alex@XSCrossFit.com with your shirt size. You wont be charged until you get your shirt. We have blank shirts and tanks in the gym if you would like to try on a size. We also have a picture on the sign up sheet of what the shirt will look like. The sizes are:
Women’s Tee (S, M, L, XL, XXL)
Women’s Tank (XS, S, M, L, XL)
Men’s Tee (S, M, L, XL, XXL)

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

-10 Push Jerk (135/95#)[155/105#]

-20 Toes-to-Barbell

-8 Push Jerk

-18 Toes-to-Barbell

-6 Push Jerk

-16 Toes-to-Barbell

-4 Push Jerk

-14 Toes-to-Barbell

-2 Push Jerk

-12 Toes-to-Barbell
[RX+]