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WODs

November 2, 2018

XS CrossFit – General CrossFit

Lola (Time)

5 Rounds for time

30 Double Unders

20 Knees to elbows

10 Hand Stand Push Ups

Lola by the Kinks plays the whole time

November 1, 2018

XS CrossFit – General CrossFit

Weightlifting

Incline Bench Press (5×3)

Starting with 50% of your 1 RM bench press, build each set. Record heaviest set of 3

BS Ascent (Time)

– 5/4 cal AAB

– 100m Sprint

– 10/8 cal AAB

– 100m Sprint

– 15/12 cal AAB

– 100m Sprint

– 20/16 cal AAB

– 100m Sprint

Happy Halloween

Announcements

No Teens, Kids or On-Ramp classes on Halloween.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5×5+)

55%-65%-75%-80%-85%

Metcon (Time)

60/50 Cal Row Cash in— If your are in costume 30/25 Cal Row

then…

10-9-8-7-6…..

Shoulder to Overhead 115/85

Lateral Bar Over Burpees

October 30, 2018

Announcements

No Teens, Kids or On-Ramp classes on Halloween.

XS CrossFit – General CrossFit

Challenge

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
15 Minutes to get a max set of Dubz

Metcon (AMRAP – Reps)

4 Rounds

1 Min Med Ball Sit ups- RX+ GHD’s

1 Min Front Squats 65/45- RX+ 95/65

1 Min Hand Release Push Ups

1 Min Rest

October 29, 2018

Announcements

Last chance to sign up for a custom hoodie. Here is the link

Hoodies Sign Up


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XS CrossFit – General CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Compare to 4/30/2018

Barbell

Announcements

Last chance to sign up for a custom hoodie. Here is the link

Hoodies Sign Up


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XS CrossFit – General CrossFit

Metcon (Weight)

7 X (2 hang squat snatch + 1 squat snatch.)
Hang squat snatches are TNG. Reset, but do not rest, after the hang squat snatches and execute the squat snatch. Build.

Shoulder Press (5-5-5-5)

Warm up to 80% of 1RM (8/10 perceived exertion). Attempt to perform all sets at the same weight. It’s ok to break the 4th set into 3 and 2 if need be.

Ring Dips (3Xmax)

3 maximal sets of ring dips. If you have ten regular ring dips, use weight and do a 3×3 (80% 1RM or 8/10 RPE).

Barbell

Announcements

If you’d still like to sign up for a hoodie here is the link.

Hoodies Sign Up


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XS CrossFit – General CrossFit

Weightlifting

Split Jerk (3-2-2-1-1-1-1)

Warm up and establish a 1RM.

Back Squat (5-3-5-3-5)

Warm up to about 80% 1RM (8/10 perceived exerction). Perform sets of 5 at 80% and sets of 3 at 80% + 5lbs.

Weighted Pull-ups (2 x max)

If you have 10 strict pull-up, use weight–straight elbows at the bottom, active shoulders. Otherwise work on strict pull-ups. Use 5 lbs less than your 3 RM pull up. Record max reps with weight in comments.