March 24, 2017

Barbell, March 25th, 2017

XS CrossFit – General CrossFit Skill-work Power Clean + Hang Power Clean + Push Press Work to a heavy single of this complex Focus on extension Power Clean + Push Press (5 x 2) Weightlifting Deadlift (4 x 6) …

March 23, 2017

Friday March 24th 2017

XS CrossFit – General CrossFit 17.5 Metcon RX: CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap SC: CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap …

March 22, 2017

Thursday March 23rd 2017

XS CrossFit, XS CrossFit – General CrossFit Accessory Work 1 tabata cycle (8 rounds of 20 sec work, 10 sec rest) of: -alternating between hollow hold and arch (superman) hold 20 sec of hollow, 10 sec rest, 20 sec superman, 10 sec rest, etc… Metcon Metcon (Time) 60/40 Calorie AAB cash in. 5 Rounds of: -5 Burpee box jumps (24/20″) -10 Abmat s …

March 21, 2017

Wednesday March 22nd 2017

XS CrossFit – General CrossFit Weightlifting Bear Complex (3RM) Power Clean Front Squat Push Press Back Squat Second Push Press With an 8-minute clock, work up to a heavy 3-rep Bear Complex. A squat-clean-thruster-back squat-thruster is another way to complete this complex. These 3 reps must be touch-and-go. Metcon Metcon (AMRAP – Rounds and Re …

March 20, 2017

Tuesday March 21st 2017

XS CrossFit – General CrossFit Weightlifting Back Squat (10 x 3) Perform 10 sets of 3 back squats, all at 85% of your 1-rep-max B.S. Cool-Down -1000m Row -3 sets of 8 reps on the reverse hyper …

March 19, 2017

Monday March 20th 2017

Announcements We will have an end of the Open BBQ on Saturday April 1st from Noon to 5pm. Feel free to come hang out and bring some meat to BBQ. Please RSVP at the link below if you plan to come. Also comment on the event page with what food or drink you plan to bring. https://xscrossfit.com/event/2017-open-is-in-the-books-lets-celebrate/ XS CrossFit …