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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Incline Bench Press (5 x 5 )

Build in weight. This should be less than your 5 rep bench press.

Split Snatch (5 x 5)

The Buckland special.

Barbell

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


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XS CrossFit – General CrossFit

Weightlifting

Push Press (4 x 7)

Build.

Squat Clean Thruster (5 x 3)

This move is initiated by a squat clean and straight into a thruster. Build in weight. No need for touch and go. Okay to reset between each rep.

Friday, July 27th, 2018

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

For Time:

15-10-5:

-Russian Kettlebell Swings (53/35#)

-Toes to Bar

-50 Double-unders

-800 Meter Sandbag Run (50/35#)

-50 Double-unders

5-10-15:

-Russian Kettlebell Swings (53/35#)

-Toes to Bar

Thursday, July 26th, 2018

Announcements

Sign up for the in-house team competition that’s on August 25th. Click on this link for more information or talk to a coach.

2018 In-house Team Competition


.

XS CrossFit – General CrossFit

Weightlifting

2 CLN + 2 FS + 2 PJ (6 x 6)

Every 90 seconds x 6:

-2 Power Clean + 2 Front Squats + 2 Push Jerks

All @ 75-80% of 1RM PWR CLN

Metcon

Metcon (Time)

FOR TIME:

-80 single arm DB hang clean & jerk (50/35#)

EMOM: 7 wall ball shots (20#-10’/14#-9’)
Wall ball shots start at 0:00

Alternate arms every 5 reps.

Wednesday, July 25th, 2018

XS CrossFit – General CrossFit

Weightlifting

Back Squat (3-3-3-3-3RM)

Work up to a 3-rep-max back squat. At least 5 sets should be heavy, working sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 MINUTES:

-3 Ring Rows + 3 Ring Dips [3 RMU]
-6 Deadlifts (185/135) [225/155]
-12 AbMat Sit-ups [GHD SU]
[RX+]

Tuesday, July 24th, 2018

XS CrossFit – General CrossFit

Metcon

Falkel (AMRAP – Rounds and Reps)

25-Minute AMRAP of:

8 Handstand push-ups

8 Box Jump, 30″

1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Women use 24″ box.

Monday, July 23rd, 2018

XS CrossFit – General CrossFit

Weightlifting

Thruster 2RM (5-3-2-2-2RM)

Find 2-rep-max thruster from a rack.

Metcon

Metcon (AMRAP – Reps)

3:00 AMRAP

-18 Calorie Row

-18 Lateral Burpees over bar

-Max Thrusters (75/55)

Rest 3:00

3:00 AMRAP

-15 Calorie Row

-15 Lateral Burpees over bar

-Max Thrusters (95/65)

Rest 3:00

3:00 AMRAP

-12 Calorie Row

-12 Lateral Burpees over bar

-Max Thrusters (115/75)