WODs

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ

.

XS CrossFit – General CrossFit

Metcon

Tabata Double-under (AMRAP – Reps)

Tabata Double-under
Compare to 10/10/2017.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Row Conditioning

5k Row (Time)

Max Effort 5k Row

XS CrossFit – General CrossFit

Weightlifting

Clean-Front Squat-Jerk (8 x 6)

Every 90 seconds for 8 rounds:

-3 Power cleans

-2 Front squats

-1 Jerk
Work up to moderately heavy weight, then do all 8 rounds at 65-70% of your 1RM clean and jerk. Jerks can be push, squat or split.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:

-1 Rope climb (15′)

-3 Curtis P’s with axle bar (70/50#)
13 reps per round.

1 Curtis P= clean, lunge L, lunge R, push press.

Fat bars weigh 20#.

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5, 3, 3, 3, 1, 1, 1)

It’s been a while since we’ve measured our 1 rep max. Let’s give it a good go today so that we can properly assess our percentages moving forward.

Deadlift (5, 3, 3, 3, 1, 1, 1)

It’s been a while since we’ve measured our 1 rep max. Let’s give it a good go today so that we can properly assess our percentages moving forward.

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Weightlifting

clean pull + power clean (5 x (2 + 1))

First two reps are clean pulls from the floor followed by a power clean. Build in weight.

Push Press (3, 3, 3, 1, 1, 1)

It’s time to assess our 1 rep max. Keep track of this one so that we can move forward with accurate percentages.

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Rx: 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.

S: Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-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.

M-Rx: Crossfit Games Open 18.5 Masters (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 chin-over-bar pull-ups

6 thrusters 65/45 lb

6 chin-over-bar pull-ups

9 thrusters 65/45 lb

9 chin-over-bar pull-ups

12 thrusters 65/45 lb

12 chin-over-bar pull-ups

15 thrusters 65/45 lb

15 chin-over-bar pull-ups

18 thrusters 65/45 lb

18 chin-over-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.

M-S: Crossfit Games Open 18.5 Masters Scaled (55+) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 45/35 lb

3 jumping chin-over-bar pull-ups

6 thrusters 45/35 lb

6 jumping chin-over-bar pull-ups

9 thrusters 45/35 lb

9 jumping chin-over-bar pull-ups

12 thrusters 45/35 lb

12 jumping chin-over-bar pull-ups

15 thrusters 45/35 lb

15 jumping chin-over-bar pull-ups

18 thrusters 45/35 lb

18 jumping chin-over-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.

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Metcon

Athletes may start at any AMRAP. Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

250m row

10 air squats
Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

200m run

10 Slam Ball 40/30
Rest 2 minutes between AMRAPs.

Metcon (AMRAP – Rounds and Reps)

6 minute amrap:

30 Double-unders

15 Sit-ups

5 Push-ups
Rest 2 minutes between AMRAPs.

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Strength

Bench Press (5 sets of 8)

Build.

Metcon

Metcon (No Measure)

EMOM x 16 minutes (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 12 Box Jumps (24/20)

Minute 3: 7 Power Snatches (75/45) + 7 Overhead Squats (75/45)

Minute 4: 12/9 Calorie Row
Choose weights and movement variations that allows you to complete the work within at least :45-:50 seconds