XS CrossFit – General CrossFit


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.


XS CrossFit – General CrossFit


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

Straight Legged Deadlift (5 x 5)

Friday July 21st 2017

XS CrossFit – General CrossFit


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


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 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
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.

XS CrossFit – General CrossFit


Power Snatch

Work up to a heavy power snatch for the day.


Metcon (AMRAP – Rounds and Reps)


-24 Double-unders

-4 Power snatch (135/95#)

-4 Bar-facing burpees

Wednesday July 19th 2017

XS CrossFit – General CrossFit


Metcon (Time)

8 Rounds:

-200m Run

-8 Hang squat cleans (115/80)

Tuesday July 18th 2017

XS CrossFit – General CrossFit


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 (AMRAP – Reps)


MIN 1: Max rope climbs to 15′


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 (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.