Monday April 11th 2016
XS CrossFit – General CrossFit Metcon Last Ascent (Time) 5-10-15 Reps of: -Back Squat (225/155#) -Box Jump (24/20″) Back squat shouldn’t be more than 75-80% of your 1RM. Scale appropriately. …
XS CrossFit – General CrossFit Metcon Last Ascent (Time) 5-10-15 Reps of: -Back Squat (225/155#) -Box Jump (24/20″) Back squat shouldn’t be more than 75-80% of your 1RM. Scale appropriately. …
No Yoga today. I’m really sorry for the short notice or any inconvenience. -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm. This is also a great time to come do the Open WOD! …
-TEAM WOD- A team workout will be made up on the spot by Chris. Come get a great free workout at 10am. Drag a friend along!
XS CrossFit – General CrossFit Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. To learn more about Nate click here …
XS CrossFit – General CrossFit Weightlifting 8 Minute EMOM -3 position clean Every minute on the minute do a 3 position clean complex at 50-60% of your 1RM clean.: -clean from ground -hang clean from knees -hang clean from power position Do not drop the bar between positions and these should all be squat cleans. Metcon Metcon (Time) For time: -200m r …
XS CrossFit – General CrossFit Gymnastics Weighted Pull-ups (3-3-3-3-3RM) Work to a 3 rep max for a weighted or minimum assisted strict pull-up. No kipping! Metcon Metcon (Time) 6 Rounds: -20/15 Calorie row -15 Hand-release push-ups -10 Toes-to-bar Rx+: 15 Handstand push-ups …
XS CrossFit – General CrossFit Weightlifting Front Squat (3-3-3-3-3) Warm up appropriately then do 5 sets of 3 front squats at 75% of your 1RM FS. Use approx. 90% of 1RM back squat to determine your 1RM FS. Do 5 Box Jumps between sets. Metcon Metcon (AMRAP – Reps) On the minute for 12 minutes: MIN 1: 20 Abmat Sit-ups MIN 2: Alternating D …