XS CrossFit – General CrossFit Metcon Metcon (Time) 8 ROUNDS FOR TIME: -400m Run -Rest 90 seconds Score is total time not including 8th rest. (crossfit.com WOD from 7/7/17) Cool-Down Coach led foam rolling and static stretching. …
XS CrossFit – General CrossFit Weightlifting Thruster (3-3-3-1-1-1RM) Work up to a max weight for a 1 rep thruster from the ground, no rack. Metcon Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP: -11 Thrusters (95/65#) -11 Toes-to-bar -33 Double-unders …
Announcements Teams and WOD #1 for the in-house comp have been posted! Check out the competition page to see the teams and WOD #1. Here is the link to the competition page https://xscrossfit.com/2017-team-competition-4-all-the-marbles/ If you do not see your name and know that you signed for the comp this Sunday please contact Alex at Alex@XSCrossFit …
XS CrossFit – General CrossFit Weightlifting High-Hang Clean (5 x 3) Work up in weight. Pause at the bottom of every Clean for 2 seconds. We’re looking for the feeling of being buried in the hole. Front Squat (5 x 5) Work up in weight. …
XS CrossFit – General CrossFit Weightlifting Shoulder Press + Push Press + Push Jerk (5 (1 + 3 + 5)) Straight Legged Deadlift (5 x 5)
XS CrossFit – General CrossFit Weightlifting Work up in weight for each set. Fifth and final set of each movement should be for max reps at 80-85% of 1RM. Bench Press (3-3-3-3-3+) Back Squat (3-3-3-3-3+) …
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 https://xscrossfit.com/event/in-house-competition-4-member-teams/ before Saturday July 22nd. We …