Tuesday, September 12th, 2017

XS CrossFit – General CrossFit


Snatch Complex (7 x 2 every 90 seconds)

Hang Snatch, Squat Snatch, Overhead Squat
7 Rounds

Every 90 seconds go 2x through complex. Increase weight as needed.


Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP (Rounds and Reps)

3 Hang Squat Snatch (95/65)

10 Double Unders

6 Hang Squat Snatch

20 Double Unders

9 Hang Squat Snatch

30 Double Unders

12 Hang Squat Snatch

40 Double Unders

15 Hang Squat Snatch

50 Double Unders

18 Hang Squat Snatch

60 Double Unders

… continue rep scheme until 7 minutes…

Monday, September 11, 2017

XS CrossFit – General CrossFit


9/11 Memorial WOD (Time)

For Time

2001 Meter Row or Run

11 Box Jumps 30/24

11 Thrusters 125/85

11 Burpee Chest To Bar Pullups

11 Power Cleans 175/125


11 KB Swings 70/53

11 T2B

11 Deadlifts 170/120

11 Push Jerks 110/75

2001 Meter Run or Row
30min Time Cap

The 2001M row or run represents the year the attack took place. Pick if you want to start with the row or the run. Whatever you start with you will have to finish with the other.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

To Scale, if your mile run is slower than 10 minutes, start with the 2001 Row and finish with as far as you can go on the Run before the 30min time cap. You can also scale by cutting the row and run in half.


XS CrossFit – General CrossFit


Deadlift (5 x 3)

No touch and go. Reset every rep. Not looking for a 3 rep max but looking for a moderately difficult weight.

Clean (5, 3, 3, 1, 1, 1)

Looking for a 1 rep max clean. Focus on make by contacts with the pockets / hips. Be patient.


XS CrossFit – General CrossFit


Overhead Squat (4 x 15)

Work up to a heavy set of 15 unbroken overhead squats from the rack. The gold standard here would be to get 15 at 75% body weight so push yourself here.

Weighted Ring Dips (4 x 3)

Type the details of the weightlifting
Grab a belt and load up some weight. Work up to a heavy set of 3. Be carful to not let your arms shoot out from you.

Friday, September 8th, 2017

XS CrossFit – General CrossFit


Metcon (AMRAP – Rounds and Reps)


-10 double-unders

-100m run

-20 double-unders

-200m run

-30 double-unders

-300m run

-40 double-unders

-400m run

-50 double-unders

-500m run

…Etc. Continue increasing rounds in the same pattern until time cap.
Score full rounds completed plus all reps of next round. For example, if you complete the 400m and get 25 of 50 DU, score would be 4+25. Use 100m track to score every 10m run at the end.

Wednesday, September 6th, 2017

XS CrossFit – General CrossFit


Metcon (AMRAP – Rounds and Reps)


Assault Air Bike Cash In (70/50 calories)

Then, in remaining time AMRAP of:

– 12 lunges (in place, not walking)

– 12 ring dips

– 12 ABMAT situps

Score is rounds plus reps (not including the cash in bike calories)

Tuesday, September 5th, 2017

XS CrossFit – General CrossFit


Overhead Squat (2-2-2-2-2)

Using a rack, work up to a heavy double for the day, not necessarily a 2RM. Warm up appropriately, but no more than 5 working sets.


L1: Metcon (Time)

Speed Ladder – Squat Clean Doubles

You may have 1 barbell, and the weights listed, and a set of collars.

Your goal today is to pick a completable ladder, and to complete it as fast as possible, in the following manner. You will begin the wod with an empty bar, not loaded already to the first weight. At 3-2-1-GO, you will load the first weight, then your collars, then hit TWO full squat cleans at that weight. They may be touch and go, but do not have to be. After the first two reps at the first weight are completed, you will add weight/reload your bar to the second weight in the ladder, reapply your collars and complete TWO squat cleans at that second weight. You will continue in this fashion until you have completed two squat cleans, at every weight in your ladder, in order. You must have collars on for every lift you complete. Your score is the time on the clock when you stand up the second clean at the last weight. There is a 12 minute time cap on the workout.

Note: if you choose a ladder that ends up being too heavy to finish, your score is 12 minutes plus the number of reps not completed as seconds. So if you miss both reps at the last bar, score would be 12:02.

Ladder 1: 25, 35, 45, 55, 60, 65, 70, 75, 80, 85

Ladder 2: 45, 65, 75, 85, 95, 105, 115, 125, 130, 135

Ladder 3: 65, 85, 95, 105, 125, 135, 145, 155, 165, 175

Ladder 4: 75, 95, 105, 125, 145, 155, 165, 175, 185, 205

Ladder 5: 95, 135, 155, 185, 205, 225, 245, 265, 275, 285

Weights allowed to an athlete at each ladder are:

1: 2 x 2.5, 5, 10, 15, 25

2: 2 x 2.5, 5, 10, 15, 25, 45

3: 2 x 5, 10, 15, 25, 45

4: 2 x 5, 10, 15, 25, 45

5: 2 x 5, 25 and 4 x 10, 45

L2: Metcon (Time)

L3: Metcon (Time)

L4: Metcon (Time)

L5: Metcon (Time)