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WODs

Wednesday, November 8th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

50 Cal row

50 Toes to bar

Tuesday, November 7th 2017

Announcements

Check out the Friday Night Lights event page on XS Website.
Sign up and event info also on the whiteboard in the main gym.

Friday Night Lights


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XS CrossFit – General CrossFit

Weightlifting

Metcon (AMRAP – Reps)

EMOM x 6 minutes

5 Thusters, 105/65 lbs.

Rx+135/95

Metcon

Metcon (Time)

40/25 cal AAB buy-in

then…

4 rounds of:

25 Double-unders

4 Wall walks

Monday, November 6th 2017

XS CrossFit – General CrossFit

Gymnastics

Perform 1-5 reps EMOM x 10 minutes of one of the following…

– Ring muscle-ups

– Bar muscle-ups

– Strict chest to bar pull-ups

– Strict pull-ups

Muscle-ups (Perform 1-5 reps EMOM x 10 minutes)

Bar Muscle-ups (Perform 1-5 reps EMOM x 10 minutes)

Strict Chest-To-Bar Pull-ups (Perform 1-5 reps EMOM x 10 minutes)

Strict Pull-ups (Perform 1-5 reps EMOM x 10 minutes)

Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP:

5 Box Jumps, 30/24”

3 Hang Cleans (any style), 165/105 lbs.

Teens-Monday November 6th, 2017

XS CrossFit – Teen CrossFit

Push Press (5-5-3-3-3-1-1-1)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

12 push press (50% 1RM)

6 Burpee Box Jumps

3 Shuttle Runs

Firefighter Workout Week 10

XS CrossFit – Sports Team

Metcon (Calories)

1 minute Max Calorie Row

Metcon (AMRAP – Reps)

5 Minute intervals

At 3-2-1- Go, athlete completes the following:

-15 Cal Row

-Backwards Sled Drag (160)

-200m run

-AMRAP KB swings until minute 4 (53/35)

-Rest until minute 5

Athlete wears 20# vest

6 Rounds, score is KB swings

Barbell

XS CrossFit – General CrossFit

Weightlifting

High Hang Clean + Front Squat (4 x (2 +1))

Type the details of the weightlifting
Build up in weight. High Hang Cleans are received in the squat position.

Floor Press (5 x 5)

Build up in weight. Take these from the rack and make sure to have a spotter.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Muscle Clean (5 x 3)

Work up as heavy as possible. Knees must stay locked out after extension has occured.

Split Jerk (5 x 5)

Work up in weight. Pause for 2 seconds in the split.