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WODs

December 4, 2018

Announcements

We are going to try something new for a few weeks and feel free to give us your feed back. We are going to announce the WOW (Workout Of the Week) every Sunday evening. This week we happen to have 2. Tuesday is CrossFit Open WOD 18.5 and Friday is DT.

XS CrossFit – General CrossFit

Challenge

15 Minutes to Complete 1 XS Fitness Challenge

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.
https://games.crossfit.com/workouts/open/2018/5

December 3, 2018

Announcements

We are going to try something new for a few weeks and feel free to give us your feed back. We are going to announce the WOW (Workout Of the Week) every Sunday evening. This week we happen to have 2. Tuesday is CrossFit Open WOD 18.5 and Friday is DT.

XS CrossFit – General CrossFit

Back Squat ((10 @ 60%) (8 @ 65%) (8 @ 70%) (8 @ 75%))

Record your last set of 8 reps

Front Squat ((5 @ 60%) (5 @ 65%) (5 @ 70%) (5 @ 70%))

Record your last set of 5 reps

Metcon (AMRAP – Reps)

8 Min AMRAP

150 meter row

8 lateral burpees over the rower
each 30 meters is 1 Rep

Barbell

Announcements

We are going to try something new for a few weeks and feel free to give us your feed back. We are going to announce the WOW (Workout Of the Week) every Sunday evening. This week we happen to have 2. Tuesday is CrossFit Open WOD 18.5 and Friday is DT.

XS CrossFit – General CrossFit

Snatch Balance (4×3)

Build

Hang Snatch (3×3 + 4×2)

Hang squat snatch. Build between sets.

Deadlift (3×10)

Warm-up to ~65% of 1RM. You should feel like you can confidently do 12 reps.

Barbell

XS CrossFit – General CrossFit

Split Jerk (5×3 (1-1-1))

Each set of 3 singles is at the same weight. Rack the weight between reps, if needed. Build between sets.

Back Squat (5×5)

All sets at the same weight (~80% 1RM–feel like you could do 6-7 reps). Warm-up to that weight. Breaking up the final set is OK.

Weighted Ring Dips (3-5-7-max)

Type the details of the weightlifting
Start with a heavy weight (light band) and remove weight (heavier band) between sets. (Reps are not precise. Do max reps at each weight.) Enter first set in “score” with following sets in comments.

Friday, November 30th, 2018

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
.

XS CrossFit – General CrossFit

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
RX for females is 75% bodyweight bench press. Each round is 5 minutes. Begin round 2 at 5:00, round 3 at 10:00, and so on. Immediately perform a max set of STRICT PULL-UPS after bench press. Use a band if necessary. Goal is 10-15 reps of each movement.

Thursday, November 29th, 2018

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
.

XS CrossFit – General CrossFit

Metcon

Choose an appropriate version of 18.3 from below. Please enter reps NOT completed as seconds beyond 14:00 if you do not finish 2 rounds in under the time cap. 2 full rounds is 928 reps.

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

OR

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

Wednesday, November 28th, 2018

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

EMOM x 10:

-ODD: 18 abmat sit-ups

-EVEN: MAX rope climbs (13’/11′)
Score is total rope climbs. Men climb to 13 feet and women climb to 11 feet.

Metcon (Calories)

10 ROUNDS ROW FOR MAX CALORIES:

-ROW 30 seconds

-REST 30 seconds

REST 5 MIN

-TABATA AAB FOR MAX CALORIES
Score is total calories on the rower and AAB.