XS CrossFit – General CrossFit Gymnastics Metcon (AMRAP – Reps) Rope Climbs 1-3 reps every 90 seconds for 5 sets Rx+ is Legless Score is total number of rope climbs. Metcon Choose one of the following… For time: 1 mile run or 2k row or 100 cal bike 1-Mile Run (Time) Max Effort 1-Mile Run 2k Row (Time) Max Effort 2k Row Air Assault 100 Calories ( …
Announcements We are going to have a shirt making party this Saturday (10/7) from 1pm to 4pm. I have a lot of blank shirts that need to be made. Anyone that comes to help will get a free shirt. Email [email protected] if you have any questions. . XS CrossFit – General CrossFit Strength Metcon (Weight) Alt. EMOM x 12 minutes Odd minute: 8 Seated du …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 7min AMRAP Of: – 12 Box Jumps, 24/20” – 10 Toes-to-bar – 8 Deadlifts, 115/75 lbs. Rest 5 minutes Metcon (AMRAP – Rounds and Reps) 8min AMRAP Of: – 5 Pull-ups – 10 Hang squat cleans, 115/75 lbs. – 5 Burpees Rest 5 minutes Metcon (AMRAP R …
XS CrossFit – General CrossFit Weightlifting Muscle Clean + Front Squat (5 x (3 + 3)) Type the details of the weightlifting Build in weight. Don’t cheat yourself here. Okay to drop in between your reps on muscle cleans. Trying to generate as much power as possible. Have a “friend” watch you so they can chastise you if you bend y …
XS CrossFit – General CrossFit Skill-work Sots Press (5 x 3) Type the details of the weightlifting Build in weight. This will be modified as needed depending on mobility. Snatch Pull (3 x 3) From the hang position. Build in weight. High-Hang Snatch (5 x 3) Build in weight. …
XS CrossFit – General CrossFit Freedom Friday!! Rankel (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 6 Deadlifts, 225# 7 Burpee Pull-ups 10 Kettlebell Swings, 70# 200m Run In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010 To learn more about Rankel click here Ladies weight – DL 155# KB 53 …
XS CrossFit – General CrossFit L-3: Metcon (AMRAP – Reps) Level 3 (Jackie Max) 7min AMRAP Of: – 500m Row (Every 10m = 1rep) – 25 Thrusters 45/35# – 15 C2B Pull Ups 90 total reps in a round. L-2: Metcon (AMRAP – Reps) Level 2 (Jackie Max) 7min AMRAP Of: – 500m Row (Every 10m = 1rep) – 25 Thrusters 45/35# – 15 …