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WODs

Monday, July 17, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Nicole’s 50th Birthday WOD

CrossFit Golf

This is a PAR 3 Course

50 Back Squats (95/65)

50 KBS (35/26)

50 Med Ball Sit Ups (14/10)

50 OH Lunges w/ plate (35/25)

50 KB Snatch (35/26)

50 Hip Extension

50 Deadlift (135/95)

50 Double Unders
Each set of 50 is a PAR 3, meaning the goal is 3 sets or less to finish the 50 reps. If you finish in 1 set then you are a 1, if you finish in 4 sets you are a 4, if you finish in 3 its a 3. Your score will be your total score for the 8 movements.

30 Minute cut off. Double par penalty (6) for all movements not completed within the time cap. Also 6 sets is the most you can get on any movement.

Barbell

XS CrossFit – General CrossFit

Weightlifting

High Hang Clean + Clean (5 x (1 + 2))

Bench Press (5 x 3 @ 80 – 85 %)

All sets at the same weight.

Barbell

Announcements

The XS CrossFit in-house competition is on Sunday July 30th. If you haven’t competed in one of our competitions they are a blast! Anyone and everyone in the adult classes can do it. Sign up on the whiteboard in the gym or at this link http://xscrossfit.com/event/in-house-competition-4-member-teams/ before next Saturday July 22nd. We will make the teams and announce them Monday July 24th. The cost is $30. If you have any questions please talk to a coach or email Alex@XSCrossFit.com.

XS CrossFit – General CrossFit

Weightlifting

Behind the Neck Push Press (5 x 3)

Snatch grip
Work up in weight. The goal is no missed reps so keep the ego in check for this one.

High Hang Snatch + Snatch (5 x (1 + 2))

Drop Barbell between reps and reset every time.

Friday, July 14, 2017 – Alex’s B-day WOD

Announcements

The XS CrossFit in-house competition is on Sunday July 30th. If you haven’t competed in one of our competitions they are a blast! Anyone and everyone in the adult classes can do it. Sign up on the whiteboard in the gym or at this link http://xscrossfit.com/event/in-house-competition-4-member-teams/ before next Saturday July 22nd. We will make the teams and announce them Monday July 24th. The cost is $30. If you have any questions please talk to a coach or email Alex@XSCrossFit.com.

XS CrossFit – General CrossFit

Alex’s B-day WOD (Time)

7 Rounds Of:

– 15 Box Jumps (30/24″)

– 8 Wall Ball 2for1 @ (20# to 10’/14# to 9′)

– 7 Wall Ball @ (20# to 10’/14# to 9′)

– 200m Run (odd rounds run forward and even rounds run backwards)

Thursday, July 13, 2017

XS CrossFit – General CrossFit

Metcon

Hang Squat Clean

5*5*3*3*1*1*1

Metcon (AMRAP – Reps)

3 Rounds for Total Burpees and Calories

1 Minute Max Burpees

1 Minute Rest

1 Minute Max Cal Row

1 Minute Rest

1 Minute Max Cal Bike

1 Minute Rest

Weightlifting

Wednesday, July 12, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time

500 M Row

25 Dumbell Goblet Squats (50/35)

20 Pull ups

15 Dumb bell Snatch (Alt) (50/35)

10 Mats Handstand Walk (60′)

15 Dumb bell Snatch (Alt)

20 Pull ups

25 Dumbell Goblet Squats (50/35)

500 M Row

Tuesday, July 11, 2017

XS CrossFit – General CrossFit

Metcon

Annie on the Run – 400s (Time)

For Time:

50 Double Unders

50 Situps

400mRun

40 Double Unders

40 Situps

400mRun

30 Double Unders

30 Situps

400mRun

20 Double Unders

20 Situps

400mRun

10 Double Unders

10 Situps