Thursday August 18th 2016
XS CrossFit – General CrossFit Metcon 800m Run (Time) Max Effort 800m Run Metcon (Time) 5 X 500m Row Rest 2 minutes between each 500m row. Use the rower erg to set up this custom workout. …
XS CrossFit – General CrossFit Metcon 800m Run (Time) Max Effort 800m Run Metcon (Time) 5 X 500m Row Rest 2 minutes between each 500m row. Use the rower erg to set up this custom workout. …
XS CrossFit – General CrossFit Weightlifting Back Squat HS then 5×3 @75% Work to a heavy single for the day then do 5 sets of 3 reps at 75% of your heavy single. Metcon Metcon (AMRAP – Reps) 3 MIN AMRAP: -10 Box Jumps (24/20″) -10 Goblet Lunges in place(53/35#) 3 MIN REST 3 MIN AMRAP: -10 Burpee Box Jump Overs (24/20″) -10 …
Announcements Kids and Teen classes are back to the normal days and times. Mon, Wed & Thursdays Teens @ 4:30pm & Kids @ 5:30pm. XS CrossFit – General CrossFit Metcon Metcon (Time) 4 ROUNDS FOR TIME: -400m Run -15 Toes-2-Bar -10 Handstand Push-ups -1 Rope Climb (15′) RX+: leg less rope climbs to 15′. Legs can and should be used for …
Announcements Sign up and pay for the XS CrossFit in-house partner pound-for-pound competition. Check out the competition page for details on why you want to be one of the first 20 to sign up. Here is the link and make sure you follow all the directions. https://xscrossfit.com/event/xscrossfit-pound-for-pound-partner-in-house-competition/ Kids and Tee …
XS CrossFit – General CrossFit Weightlifting Back Squat (5-5-5-5-5) Perform 5 sets of 5 at 80% of your Back Squat max Metcon Metcon (AMRAP – Reps) EMOM format – Odd rounds: Death by HSPU by 2’s – Even rounds: 7 Knee to elbow and 28 Double-unders Minute 1 athletes perform 2 HSPU, minute 3 perform 4 HSPU, minute 5 perform 6 H …
XS CrossFit – General CrossFit Gymnastics Metcon (No Measure) Spend about 10 minutes working on Muscle-up progressions – Low transition on toes – Jump to support – Hips to rings – Muscle-up! Metcon Metcon (Time) 7 Rounds for time – 9 C2B Pull-ups (RX+ 3 Ring Muscle-ups) – 7 Slam ball (40/30) – 5 Burpee Box Jump (2 …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) 5 Rounds of 2 min – Cash in: 200m run – In time remaining row for calories Rest 2 min between rounds Score total calories …