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WODs

Thursday, June 13th, 2019

XS CrossFit – General CrossFit

Challenge

Curtis P (Work to 1 Rep Max)

– Clean

– Lunge Left

– Lunge Right

– Jerk

Metcon

FT: Metcon (Time)

10-1 Hang Power Clean (95/65)

1-10 Push Press (95/65)

Thursday June 13, 2019

XS CrossFit – Barbell Club

Weightlifting

Snatch Balance ((3+1)@50%, 60%, 65%, 70%; (2+1)@75%, 80%, 85%, 90%)

Snatch Grip Push Press + OHS

Snatch (60%, 70%, 75%, 80%, 85%, 85%)

Snatch Pull+Snatch at Knee (2+2)

Front Squat (10×3 reps @ 70%)

Strength

Back Squat (4×2@8, 2×5@7, 4×1@8)

Front Squat (3×2@7)

Shoulder Press (3×2@8, 5×1@8, 2×5@7)

Wednesday, June 12th, 2019

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

For Time

200 M Row

1 Minute Rest

400 M Run

2 Minute Rest

600 M Row

2 Minute Rest

400 M Run

1 Minute Rest

200 M Row

Weightlifting

Dumbell Bench Press (5 x 10)

Build

Tuesday, June 11th, 2019

Announcements

If you get a coffee you now have to insert a cup (stored on the side) then select your coffee. The cups of coffee are now bigger! Also check out what’s new in the vending machine.
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XS CrossFit – General CrossFit

Challenge

Flight Simulator Double Unders (Time)

Flight Simulator Double Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

OR

Flight Simulator Single Unders (Time)

Flight Simulator Singles Unders:

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Rules:

1. You must complete each set consecutively before moving onto the next Example: I must do 5 consecutive single unders without breaking before I can move to 10 single unders. I must do 10 consecutive single unders before I move to 15 single unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively. Example: If I am on set 25 and I trip on 23 single unders…I will start over and try for 25 again and continue this until I either get 25 consecutive single unders or the time runs out.

3. You must break in between sets

Metcon

EMOM: Metcon (No Measure)

12 Minute EMOM (No Score)

Minute 1, 4, 7, 10 – 10 Ring Push ups

Minute 2, 5, 8, 11 – 6 Tire Flips

Minute 3, 6, 9, 12 – 4 Atlas Stones (HEAVY)

Monday, June 10th, 2019

Announcements

If you get a coffee you now have to insert a cup (stored on the side) then select your coffee. The cups of coffee are now bigger! Also check out what’s new in the vending machine.
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XS CrossFit – General CrossFit

Weightlifting

Back Squat (5 x 5 Build to a heavy 5 Rep Max)

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

– 5 HSPU

– 10 Cals Row

– 15 Box Jumps (30/24)

Sunday June 9, 2019

Announcements

If you get a coffee you now have to insert a cup (stored on the side) then select your coffee. The cups of coffee are now bigger! Also check out what’s new in the vending machine.
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XS CrossFit – Barbell Club

Weightlifting

Zots Press (4×3 increase weight each set)

Press-In-Snatch

Snatch

3 reps : 50%, 60%, 70%

2 reps: 75%

1 rep: 80%, 83%, 85%

Front Squat (3@80%, 1@85%, 3@80%, 1@88%, 3@80%, 1@90%)

Strength

Romanian Deadlift (4×3@7)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

Bench Press (2×2@8, 4×1@9, 4×2@7)

Weighted Pull-ups (3×3@8, 2×5@8)

Select a band or weight that allows you to complete the reps.

Saturday June 8, 2019

XS CrossFit – Barbell Club

Weightlifting

Split Jerk (4×3 increase weight each set)

Jerk -in-Split

Clean and Jerk

3+1: 50%, 60%, 70%

2+1: 75%

1+1: 80%, 83%, 85%

Back Squat (5×5 @ 75%)

Strength

Back Squat (3×2@8, 2×5@8)

Front Squat (3×2@7, 2×5@7)

Shoulder Press (3×3@8)

Push Press (3×3@8)

Push Jerk (5×1@9)