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WODs

Teens-Monday, January 1st 2018

XS CrossFit – Teen CrossFit

Finda heavy 3RM Deadlift (3-3-3-3-3)

Work up to a heavy 3RM DL, build each set.

Teens Benchmark (Time)

This is the Teen Benchmark Workout. This will be judged to Crossfit Open standards by a partner or coach. If a movement is not performed correctly, it will be ‘no-repped’ and the movement must be performed again.

For Time

100m run

AAB Calories (10/8)

200m run

20 Box Jump overs (24/20)

400m run

30 Ab Mat Med Ball Situps (4#/2#)

200m run

20 Overhead Med Ball walking lunges (4#/2#)

100m Run

10 Burpees to 45# plate

Monday, January 1st, 2018

XS CrossFit – General CrossFit

Weightlifting

Overhead Squat (3-3-3-3-3)

Work up to a heavy 3 rep overhead squat from a rack.

Metcon

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

OR

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups

OR

CrossFit Games Open 15.2 Scaled (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

6 Overhead Squats, 65# / 45#

6 Chin-over-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

8 Overhead Squats, 65# / 45#

8 Chin-Over-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Barbell

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5 x 3)

Build in weight. 3 rep max for the day.

Push Press + Jerk (5 x (1 + 1))

Work to heavy single of the following complex

– 1 Push Press

– 1 Jerk
Build in weight.

Barbell

Announcements

We are doing a New Years WOD at 11:30pm tonight (Sunday, December 31st.) Come start your year right. If you plan to join the fun please sign in to that class ASAP on Wodify so we can have an idea how many people are coming.

XS CrossFit – General CrossFit

Weightlifting

High Hang Power Clean + High Hang Clean (5 x (2 + 2))

Hold onto the bar throughout. Start light and build up with focus on good technique

Bench Press (5 x 5)

Close grip. Build up in weight with a 2 second pause at the top of each rep. Focus on breathing technique. Breath in before accelerating the movement down. Don’t start exhaling until the bar starts moving away from you.

Friday, December 29th 2017

Announcements

We are doing a New Years WOD at 11:30pm on Sunday, December 31st. Come start your year right. If you plan to join the fun please sign in to that class ASAP on Wodify so we can have an idea how many people are coming.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

30 Alt. DB snatches, 50/35 lbs

30 Box jumps, 24/20”

30 Wall balls, 20/14 (9/10’)

30 Toes to bar

Thursday, October 28th 2017

XS CrossFit – General CrossFit

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

Strength

Back Squat (5 sets of 5)

Build.

Wednesday, December 27th 2017

XS CrossFit – General CrossFit

Weightlifting

Push Jerk (7 sets of 3)

Build.

Metcon

Metcon (Time)

6 rounds for:

4 Thrusters, 135/95

8 Bar over burpees