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WODs

Thursday, December 14th, 2017

Announcements

The XS CrossFit Christmas party will be on Saturday, December 16th from 6pm to 10pm. It will be a potluck so bring something to eat or drink. We will also have the grill going if you would like to bring some meat to grill. Don’t forget a white elephant gift that is no more than $20. For more info, to RSVP and post what food or drink you’re bringing please visit the event page http://xscrossfit.com/event/xs-christmas-party/
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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Partner Rowling

Each Partner will Row 10 Rounds of 100 Meters (That is 20 Rounds TOTAL)

Off by +/- 1 Meter: 10 Squats

Off by +/- 2 Meters: 10 Ring rows

Off by +/- 3 Meters: 10 Push ups

Off by +/- 4 Meters: 10 Toes to Bar

Off by +/- 5 or more Meters: 10 Burpees
Partner 1 will Row then partner 2 will Row while partner 1 does their penalty. Each person will do 10 rounds or 20 total for the team.

Wednesday, December 13th, 2017

Announcements

The XS CrossFit Christmas party will be on Saturday, December 16th from 6pm to 10pm. It will be a potluck so bring something to eat or drink. We will also have the grill going if you would like to bring some meat to grill. Don’t forget a white elephant gift that is no more than $20. For more info, to RSVP and post what food or drink you’re bringing please visit the event page http://xscrossfit.com/event/xs-christmas-party/
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XS CrossFit – General CrossFit

Weightlifting

Thruster (3-3-3-3-3)

Thrusters from rack.

https://youtu.be/aea5BGj9a8Y

Metcon

Metcon (Time)

For Time:

Buy In:

100 Double Unders

Then 3 Rounds

10 Pull ups (RX+ C2B)

20 Front Rack Lunges (95/65)

10 Burpee over Bar
Lunges in place

Lateral Burpee over Bar

Tuesday, December 12th, 2017

Announcements

The XS CrossFit Christmas party will be on Saturday, December 16th from 6pm to 10pm. It will be a potluck so bring something to eat or drink. We will also have the grill going if you would like to bring some meat to grill. Don’t forget a white elephant gift that is no more than $20. For more info, to RSVP and post what food or drink you’re bringing please visit the event page http://xscrossfit.com/event/xs-christmas-party/
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XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

15 Minute EMOM

Minutes 1-4-7-10-13: 15 Air Squats

Minutes 2-5-8-11-14: 20 Ab-Mat Sit ups

Minutes 3-6-9-12-15: Max HSPU
Score will be total of the HSPU

Concentrate on perfect form on air squats…

https://www.youtube.com/watch?v=C_VtOYc6j5c&list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G

Ab -Mat sit ups, remember hips/ butt do not raise off the floor.

Monday, December 11, 2017

Announcements

The XS CrossFit Christmas party will be on Saturday, December 16th from 6pm to 10pm. It will be a potluck so bring something to eat or drink. We will also have the grill going if you would like to bring some meat to grill. Don’t forget a white elephant gift that is no more than $20. For more info, to RSVP and post what food or drink you’re bringing please visit the event page http://xscrossfit.com/event/xs-christmas-party/
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XS CrossFit – General CrossFit

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box Jumps for Men is 24″

Barbell

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5, 5, 5, 5, 10)

Build up in weight to find a 10 rep max. highly recommended to belt up for your last set.

Shoulder Press + Push Press + Push Jerk (4 x (1+ 2 + 4))

Your limiting factor will be the strict press here. The rest of the complex becomes mental so get your mind right.

Barbell Bro Sesh

XS CrossFit – General CrossFit

Weightlifting

Bear Complex (5 x 3)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Work up in weight with good technique. No resting on the ground. Only touch and go today.

Bench Press (5 x 5)

Close grip. Focus on elbows staying close to the body. No more than 80% today. No one should be failing sets here.

Friday, December 8th, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

5 Rope Climbs

10 Wall Balls (20/14) to 10′

20 Pull ups

40 Russian Twist (20/14)

60 Kettle Bells Swings (53/35)

40 Russian Twist (20/14)

20 Pull ups

10 Wall Balls (20/14) to 10′

5 Rope Climbs