10 ROUNDS FOR TIME:
-1 Rope Climb to 15′
-2 Tire Flip Jump-Throughs
Flip the tire. Jump in, jump out. Turn around and repeat. Choose a tire that is moderately heavy.
Accumulate 2 min in an L-sit hold. Scale by tucking 1 or both knees to chest. Every break of the hold do 2 Burpee-broad jumps. 12 min time cap.
Score reps as number of sets it took to accumulate 2 min.
AMRAP 8
– 5 DL
– 4 Hang Clean
– 3 Front Squat
– 2 Shoulder to OH
– 1 Ground to OH
Open (185/125)
Masters (135/85)
Masters+ (115/65)
AMRAP 8
– 5 DL
– 4 Hang Clean
– 3 Front Squat
– 2 Shoulder to OH
– 1 Ground to OH
Open (135/85)
Masters (115/65)
Masters+ (95/55)
AMRAP 8
– 5 DL
– 4 Hang Clean
– 3 Front Squat
– 2 Shoulder to OH
– 1 Ground to OH
Open (65/35)
Masters (45/35)
Masters+ (45/35)
Every 3 min. for 21:00 (7 rounds):
-5 Pull-ups
-200m Sprint
-10 Push-ups
Maximal effort! Rest the remainder for each 3 min round.
RX+:
-2 Muscle-ups
-200m Sprint
-8 HSPU
Warm up appropriately then perform the following sets:
-3 @ 80%
-1 @ 85%
-3 @ 80%
-1 @ 88%
-3 @ 80%
-1 @92%
Percentages are of your 1-rep-max Front Squat. Round up if necessary. Score your final rep at 92%.
21-15-9 reps of the following:
-Row For Calories
-Pwr Snatch (75/55#) [95/65#]
-Burpees over the bar (lateral)
Fat Bar Hang Power Clean
Work to a 3RM
4 Rounds
– 200m Sprint
– 2 min rest
Maximal effort on each run!!!
Accumulate 2 minutes in an L-sit on the parallettes
Scale with bent knees if needed
Starting Saturday October 22nd, we will be introducing our XS Barbell program. Classes will be held every Saturday and Sunday at 11am for an hour. The focus will be strength and technique in the Olympic lifts and powerlifting movements. This class will be available to all current XS CrossFit members at no extra charge. The inaugural weekend will focus on the introduction of the movements we intend to cover. For any other questions please reach out to Art Alva at artimusalva@gmail.com.
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LEVEL 1
1 Round for Time:
Opens
-500 Meter Row
-40 Air Squats
-30 Wall Sit Ups
-20 Knee Push Ups
-10 Ring Rows
LEVEL 2
2 Rounds for Time:
Opens
-500 Meter Row
-40 Air Squats
-30 Wall Sit Ups
-20 Push Ups
-10 Pull Ups
LEVEL 3
2 Rounds for Time:
Opens
-500 Meter Row
-40 Goblet Squats at 53/35 lbs.
-30 Wall Sit Ups
-20 Deficit Push Ups (on 45/25# plates)
-10 Strict Pull Ups
