Announcements Sorry for the late announcement but there will not be Teens or Kids Crossfit classes this week! XS CrossFit – General CrossFit Weightlifting Thruster (3-3-3-3-3RM) Work up to a 3-rep-max thruster from the ground. Metcon Metcon (AMRAP – Reps) 5 MIN AMRAP: -5 Curtis P’s (75/55#) [95/65#] -10 Pull-Ups [chest-2-bar] 5 MIN REST 5 MIN …
XS CrossFit – General CrossFit Gymnastics Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders Spend a few minutes working technique then go for a new max set! Metcon Metcon (Time) 3 Rounds for time – 200m Pinch grip carry (35/25) *One plate per athlete, 3 squat penalty for dropping plate. – 15 Box jump overs (24/20) &# …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) Spend some time mobilizing before getting into the WOD Here are some ideas Upper Body https://www.youtube.com/watch?v=ULj-K0DsjPE Lower Body https://www.youtube.com/watch?v=5MpRqylj1h4 Metcon Metcon (AMRAP – Reps) Level 3 AMRAP 8 – 5 DL – 4 Hang Clean – 3 Front Squat – …
XS CrossFit – General CrossFit Gymnastics Max Standing Broad Jump Score in inches Metcon 800m Run (Time) Max Effort 800m Run Rest as needed before row Metcon (AMRAP – Reps) AMRAP 8 Partners trade rowing for calories Partner 1: 1 Calorie Partner 2: 2 Calories Partner 1: 3 Calories Partner 2: 4 Calories – Continue going up by 1 calorie until the 8 …
Announcements No Kids or Teens classes this week. I am really sorry but we are trying to figure out scheduling and right now we don’t have any kids or teens coaches available at the class times. We will try to figure something out by next week. Sorry for any inconvenience. XS CrossFit – General CrossFit Weightlifting Power Clean + Hang Squa …
Announcements No Kids or Teens classes this week. I am really sorry but we are trying to figure out scheduling and right now we don’t have any kids or teens coaches available at the class times. We will try to figure something out by next week. Sorry for any inconvenience. XS CrossFit – General CrossFit Metcon Metcon (Time) For Time: 21-15-9 – …
No classes today. Come watch the competition! Here is the link to check out the competition page. You’ll be able to see the teams, heat times, WODs and Leaderboards. [button color=”btn-danger” size=”btn-lg” link=”https://xscrossfit.com/2016-partner-pound-for-pound/” ipos=”icon-left” target=” …