Announcements Saturday December 24th Normal Schedule – Ugly sweater team workout Saturday morning at 10am. You will want the discount for having an ugly sweater on. Sunday December 25th – No classes on Christmas Monday December 26th Limited schedule – 9:30am WOD – 11:30am Open Gym – 1:30pm WOD – 3:30pm WOD – 4:30pm WO …
XS CrossFit – General CrossFit Metcon Metcon (Calories) For Max Calories: – Tabata Air Assault Bike Using the Tabata button on the bike perform 8 rounds of 20 secs work then 10 secs rest for maximum calories. Metcon Metcon (Time) 21-15-9 of: -Power Cleans (135/95#) -Ring Dips *50 Double Unders after each round of 21, 15, 9. RX+: -21 Power Cleans (13 …
XS CrossFit – General CrossFit Weightlifting Click on this Youtube link for a demo of todays complex: https://www.youtube.com/watch?v=2QPfE-wsykg Snatch Complex ((1+1+1) x 5) Squat Snatch + Snatch Balance + Overhead Squat Work to a moderately heavy weight for the above complex with no more than 5 sets. Focus should be on good movement, not more wei …
XS CrossFit – General CrossFit Weightlifting Front Squat (3-3-3-3-3+) Perform 4 sets of 3 front squats at 80% of your 1-rep-max FS. On the fifth and final set perform as many reps as possible. Metcon XS Benchmark (Time) – 500m Row – 40 Air Squats – 30 Sit Ups – 20 Push Ups – 10 Pull Ups – 500m Row …
XS CrossFit – General CrossFit Weightlifting Bench Press (4 x 5 +, all @ 80 % and max reps on last set) Deadlift (4 x 5 +, all @ 80 % and max reps on last set) Bent Over Row (4 x 5, work up to heavy controlled sets) …
XS CrossFit – General CrossFit Skill-work Push Jerk + Split Jerk (4 x (2+2) ) Weightlifting Back Squat (4 x 5 All @ 80%) THEN GHD Hamstring Raises (4 x 7)
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Marston AMRAP 20 1 DL (405/275) 10 T2B 15 Bar-facing burpees