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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

High-Hang Clean (5 x 3)

Work up in weight. Pause at the bottom of every Clean for 2 seconds. We’re looking for the feeling of being buried in the hole.

Front Squat (5 x 5)

Work up in weight.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press + Push Press + Push Jerk (5 (1 + 3 + 5))

Straight Legged Deadlift (5 x 5)

Friday July 21st 2017

XS CrossFit – General CrossFit

Weightlifting

Work up in weight for each set. Fifth and final set of each movement should be for max reps at 80-85% of 1RM.

Bench Press (3-3-3-3-3+)

Back Squat (3-3-3-3-3+)

Thursday July 20th 2017

Announcements

The XS CrossFit in-house competition is on Sunday July 30th. If you haven’t competed in one of our competitions they are a blast! Anyone and everyone in the adult classes can do it. Sign up on the whiteboard in the gym OR at this link http://xscrossfit.com/event/in-house-competition-4-member-teams/ before Saturday July 22nd. We will make the teams and announce them Monday July 24th. The cost is $30. If you have any questions please talk to a coach or email Alex@XSCrossFit.com.
Come join us for Casey’s going away BBQ today (7/21) at 6:30pm. We’ll have the grill going so feel free to bring some meat.
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XS CrossFit – General CrossFit

Weightlifting

Power Snatch

Work up to a heavy power snatch for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP:

-24 Double-unders

-4 Power snatch (135/95#)

-4 Bar-facing burpees

Wednesday July 19th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

8 Rounds:

-200m Run

-8 Hang squat cleans (115/80)

Tuesday July 18th 2017

XS CrossFit – General CrossFit

Skill-work

Handstand Walk

Spend a few minutes on each piece

– HS Hold (against wall)

– Shoulder Touches

– Freestanding hold (with partner)

– HS walk to wall (start with one step, then two, then three, etc.)

– Walk away from wall

– HS walk!

Metcon

Metcon (AMRAP – Reps)

15 MIN EMOM:

MIN 1: Max rope climbs to 15′

MIN 2: REST

MIN 3: 15 Push-ups with hands on 45# plates
Score is total rope climbs performed. Chest must touch the ground between the plates during push-ups.

Monday, July 17, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Nicole’s 50th Birthday WOD

CrossFit Golf

This is a PAR 3 Course

50 Back Squats (95/65)

50 KBS (35/26)

50 Med Ball Sit Ups (14/10)

50 OH Lunges w/ plate (35/25)

50 KB Snatch (35/26)

50 Hip Extension

50 Deadlift (135/95)

50 Double Unders
Each set of 50 is a PAR 3, meaning the goal is 3 sets or less to finish the 50 reps. If you finish in 1 set then you are a 1, if you finish in 4 sets you are a 4, if you finish in 3 its a 3. Your score will be your total score for the 8 movements.

30 Minute cut off. Double par penalty (6) for all movements not completed within the time cap. Also 6 sets is the most you can get on any movement.