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WODs

Barbell

Announcements

The Next Friday Night Lights will be June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!

XS CrossFit – General CrossFit

Weightlifting

Sots Press (3 x 3)

Type the details of the weightlifting
Build in weight to get heaviest set of three. If mobility is an issue, perform the movement from a seated position on a box.

Muscle Snatch (3 x 3)

Build in weight. Pressing out is completely okay for this movement. Goal is to keep the bar as close as possible and the knees locked out.

Drop Snatch (3 x 3)

Build in weight. This movement starts on the toes with the shoulders in a shrugged position. Intent is to drop under the bar in a squat snatch position as quick as possible without utilizing a dip to begin the movement.

Barbell

Announcements

The Next Friday Night Lights will be June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!

XS CrossFit – General CrossFit

Weightlifting

Deadlift (4 x 7)

Build in weight. No touch and go.

Push Jerk (5 x 5)

Build in weight. No rebound. Get reset each rep.

Friday, June 1st, 2018

Announcements

The Next Friday Night Lights will be June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!

XS CrossFit – General CrossFit

Metcon

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)

Clean

Bench Press

Overhead Squat

Thursday, May 31st, 2018

Announcements

The Next Friday Night Lights will be June 8th. Sign up is on the white board in the main gym.
Did someone piss you off during Murph, did they take your parking spot or favorite pull up bar, CALL THEM OUT!!

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Modified 2018 Regional Event 6

For Time

4 Rope Climbs to 15′

16 Thrusters (95/65) [135/95]
3 Rope Climbs to 15′

12 Thrusters (95/65) [135/95]
2 Rope Climbs to 15′

8 Thrusters (95/65) [135/95]

Accessory Work

No Score

2 Rounds of Tabata

1st Round of Tabata Weighted Glute Bridges

https://www.bing.com/videos/search?q=weighted+glute+bridge&&view=detail&mid=EE6362E492FFA1C7FF5AEE6362E492FFA1C7FF5A&&FORM=VRDGAR

2nd Round of Tabata Banded Good Mornings

https://www.bing.com/videos/search?q=banded+good+mornings+crossfit&&view=detail&mid=331138F526DA22576436331138F526DA22576436&&FORM=VRDGAR

Wednesday, May 30th, 2018

XS CrossFit – General CrossFit

Accessory Work

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon

Metcon (Time)

4 Rounds

For Time

200 M Run

20 Wall Balls (20-10/14-10)

10 Box Jumps (24/20)

10 Dumbbell Hang Snatch (5 left arm then 5 right arm) (50/35)

Tuesday, May 29th, 2018

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

Partner Rowling 10 frames each

+ 1/-4 = 10 Squats [Goblet Squat 53/35]
+ 2/-3 = 10 Sit ups [GHD]
+3/-2 = 10 Toes to Ring [Toes to Bar]
+4/-1 = 50 M Bear Crawl [25′ HSW]
+/- 5 or more = both do 5 burpees
Total Score for the 20 frames is score, put total time in comments

Monday, May 28th, 2018 – Memorial Day

XS CrossFit – General CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Men 20#

Women 14#