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WODs

Friday October 28th 2016

XS CrossFit – General CrossFit

Weightlifting

Bench Press (2-2-2-2-2-2RM)

Metcon

Metcon (Time)

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.

Gymnastics

Parrallette L-sit Hold

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.

Thursday October 27th 2016

XS CrossFit – General CrossFit

Metcon

L3: Metcon (AMRAP – Reps)

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)

L2: Metcon (AMRAP – Reps)

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)

L1: Metcon (AMRAP – Reps)

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)

Wednesday October 26th 2016

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

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

Tuesday October 25th 2016

XS CrossFit – General CrossFit

Weightlifting

Front Squat

Weightlifting

Front Squats (3-1-3-1-3-1)

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%.

Metcon

Metcon (Time)

21-15-9 reps of the following:

-Row For Calories

-Pwr Snatch (75/55#) [95/65#]

-Burpees over the bar (lateral)

Monday October 24th 2016

XS CrossFit – General CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Friday October 21st 2016

XS CrossFit – General CrossFit

Weightlifting

Metcon (Weight)

Fat Bar Hang Power Clean

Work to a 3RM

Metcon

Metcon (Time)

4 Rounds

– 200m Sprint

– 2 min rest

Maximal effort on each run!!!

Gymnastics

Metcon (No Measure)

Accumulate 2 minutes in an L-sit on the parallettes

Scale with bent knees if needed

Thursday October 20th 2016

Announcements

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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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

LEVEL 1

1 Round for Time:

Opens

-500 Meter Row

-40 Air Squats

-30 Wall Sit Ups

-20 Knee Push Ups

-10 Ring Rows

Metcon (Time)

LEVEL 2

2 Rounds for Time:

Opens

-500 Meter Row

-40 Air Squats

-30 Wall Sit Ups

-20 Push Ups

-10 Pull Ups

Metcon (Time)

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