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WODs

Wednesday, January 31st 2018

XS CrossFit – General CrossFit

Strength

Deadlift (4 reps every 90 sec for 5 sets)

All reps are touch and go, pick a weight and stick with it.

Metcon

Metcon (Time)

2 Rounds for time:

20 Hand-realease Push-ups

20 Wall balls, 16/12# (10’/9’)

20 Pull-ups

20 Double-unders/attempts

Rx+ 2 Rounds for time:

20 Handstand Push-ups

20 Wall balls, 20/14# (10’/9’)

20 C2B Pull-ups

100 Double-unders

Tuesday, January 30th 2018

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Accessory work 12 EMOM (6 Rounds)

20 Sit Ups

5 Supinated strict pull-ups

Metcon

Air Assault 5/4 calories (Time)

Air Assault

5/4 calories
Rest as needed, then…

Air Assault 10/8 calories (Time)

Air Assault

10/8 calories
Rest as needed, then…

Air Assault 15/12 calories (Time)

Air Assault

15/12 calories
Rest as needed, then…

Air Assault 20/16 calories (Time)

Air Assault

20/16 calories

Monday, January 29th 2018

XS CrossFit – General CrossFit

Row Conditioning

Metcon (Time)

Teams of 2, alternating 500m rows for 4000m total.
*Each person rows 4x 500m, if no partner 1:1 work/rest

Metcon

18.Zero (Time)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell

Women: 35-lb. dumbbell

18.Zero Scaled (Time)

21-15-9 reps for time of:

Dumbbell snatches

Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell

Women: 20-lb. dumbbell

Barbell

XS CrossFit – General CrossFit

Skill-work

Split Jerk Press + Split Jerk Push Press (5 x (1+2))

While in the Split Jerk position, perform a shoulder press followed by 2 push presses. Make sure to not let the knee pass your toes on the leading leg. This means that your back leg should be bent and your heel on the back leg should also be off the ground.

Weightlifting

Overhead Squat (4 x 5)

All sets at 60 to 65%.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Deadlift (3 x 6)

All reps at 75% of 1 rep max. No touch and go. Reset every time.

Dumbell Bench Press (4 x 7)

Build in weight.

Friday, January 26th, 2018

XS CrossFit – General CrossFit

Freedom Friday!!

Metcon (AMRAP – Rounds and Reps)

CrossFit Loop’s Zack Parish WOD

“ZP”

15:02 AMRAP

12 Curls (75/45)

31 Push Press (75/45)

17 Burpees

* From 15:02 to 17:21 Max Set of Push Ups
1502 was his badge number with CRPD.

1721 was his badge number at DCSO.

12/31/17 was the day he died.

Thursday, January 25th, 2018

Announcements

The last Friday Night Lights until after the Open will be February 2. The theme will be 40 and over vs. 39 and under, can be individual or 2 person teams. Sign up on the white board in the main gym.
.
This Sundays (1/28) extra events.
– 1:00pm Open Seminar (#3 of 6)
– 3:00pm Women only Group Nutrition Meeting (part of Nutrition Challenge)
– 4:00pm Men only Group Nutrition Meeting (part of Nutrition Challenge)
.

XS CrossFit – General CrossFit

Weightlifting

Bench Press 5RM (5 x 5+)

Work up to a 5RM heavy, build each set

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#