XS CrossFit – General CrossFit Weightlifting Deadlift (5-5-5-5-5+) Work up in weight each set. On fifth and final set, using around 80% of your 1-rep-max DL, go for max reps. Metcon Metcon (AMRAP – Rounds and Reps) 11 MIN AMRAP: -9 Pull-ups [3 ring or bar muscle-ups] -5 Burpee box jump overs (24/20″) -14 Air squats [14 pistols; 7 ea l …
Announcements Coach Mark is collecting any gently used men’s and women’s tennis shoes for the homeless! There is a plastic tote located in the gym for your much appreciated donation. If you do not have used shoes and would still like to contribute, places like Walmart, Rue21 (near Petsmart in Parker), and Kohl’s sell very cheap sho …
Announcements All classes are cancelled on Easter Sunday (4/16). I’m sorry if this is an inconvenience. Coach Mark is collecting any gently used men’s and women’s tennis shoes for the homeless! There is a plastic tote located in the gym for your much appreciated donation. If you do not have used shoes and would still like to contrib …
Announcements All classes are cancelled on Easter Sunday (4/16). I’m sorry if this is an inconvenience. XS CrossFit – General CrossFit Gymnastics Pull-ups (5-5-5-5-5+) Perform 5 sets of 5 strict pull-ups. On the last set go for max reps. If necessary use bands. Metcon Metcon (Time) 3 ROUNDS FOR TIME: -400m Run -21 Kettlebell swings (53/35#) -12 …
XS CrossFit – General CrossFit Metcon Metcon Metcon (No Measure) 20 MIN EMOM: MIN 1: 12/8 Calories AAB MIN 2: 12 Toes-to-bar MIN 3: 12 Slam balls (40/30#) MIN 4: 24 Russian twists (45/35# plate) MIN 5: Rest No score. 4 rounds through for 19 min total work(20 min total including last min rest). Russian twists count 1 rep for each touch of the plate, or …
XS CrossFit – General CrossFit Weightlifting Back Squat (5-5-5-5-5+) Work up in weight each set. On fifth and final set, using around 80% of your 1-rep-max BS, go for max reps. Metcon Metcon (AMRAP – Rounds and Reps) 9 MIN AMRAP: -6 Clean and jerks (115/80) -9 Deadlifts (115/80) -35 Double-unders …
XS CrossFit – General CrossFit Metcon Metcon (Time) FOR TIME: -400m Run -Rest 5 Minutes -5 Rounds of: -5 Pull-ups -10 Push-ups -15 Air squats -Rest 5 Minutes -400m Run RX+: everything with a weight vest Treat the 400m runs as time trials…sprint! Score is total time for everything, including the rest. …