March 18, 2017

Barbell, March 19th, 2017

XS CrossFit – General CrossFit Skill-work Muscle Clean (3 x 3) Hang Power Clean (5 x 5) Weightlifting Pause Back Squat (5 x 4) 3 second pause at the bottom of the squat. Find a heavy set of 4. …

March 17, 2017

Barbell, March 18th, 2017

XS CrossFit – General CrossFit Skill-work Muscle Snatch (3 x 3) Hang Power Snatch (5 x 5) Work up as heavy as good technique allows Weightlifting Push Press (4 x 6) All sets @ 75% of 1 rep max …

March 16, 2017

Friday March 17th 2017

XS CrossFit – General CrossFit 17.4 Metcon RX: CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups SC: CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 135# / 95# 55 Wall-Ball Shots, 20# / 10# 55 Calo …

March 15, 2017

Thursday March 16th 2017

XS CrossFit – General CrossFit Metcon Metcon (Time) With a partner: -Row 3000 meters *Every 90 seconds rotate and: -100m Sprint -0:20 sec Plank hold -Athlete getting off the rower immediately does sprints and plank. -1 rower per team. …

March 14, 2017

Wednesday March 15th 2017

Announcements New women’s jackets!!! I’ve had a number of ladies ask about us getting some women’s cut jackets and quarter zips in. They are finally here and only $32. We have a limited number of jackets at each size and color so if you are interested get it quick! XS CrossFit – General CrossFit Weightlifting 1 push press + 2 je …

March 13, 2017

Tuesday March 14th 2017

Announcements New women’s jackets!!! I’ve had a number of ladies ask about us getting some women’s cut jackets and quarter zips in. They are finally here and only $32. We have a limited number of jackets at each size and color so if you are interested get it quick! XS CrossFit – General CrossFit Weightlifting Front Squat (8 x 4) …

March 12, 2017

Monday March 13th 2017

XS CrossFit – General CrossFit Metcon Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# RING muscle-ups is RXd.