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WODs

Monday, August 5th, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
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XS CrossFit – General CrossFit

Challenge

Shoulder Press (seated)

Work to 1 RM of Seated Shoulder Press

Metcon

FT: Metcon (Time)

For time

10-8-6-4-2 Reps Of:

– Deadlifts (95/65#) [Rx+ 135/95#]
– Hang Power Cleans

– Front Squats

– Push Press

Sunday August 4, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
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XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Romanian Deadlift x 10

Double Unders x 25

Glute Ham Raises x 8
3 Rounds NFT

Strength

Front Squat (5/55%, 5/65%, 5/75%, 3/80%, 3+/85%)

85% is 3+ reps

Record number of reps at 85%

Weightlifting

Snatch Grip Deadlift (1 Rep Every 30 Seconds at 105% for 8 min.)

Saturday August 3, 2019

XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Back Extensions x 10

DB Flys x 10

Dips x 10
3 Rounds NFT

Strength

Bench Press (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%)

85% is a 3+ max

Record number of reps at 85%

Weightlifting

Squat Clean (Build to Heavy Single)

Max out, no more than 3 fails

Record heaviest single

Friday, August 2nd, 2019 (Darren’s 46th Birthday WOD)

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

Buy In:

46 Air Squats

Then 5 Rounds

8 Hang Squat Snatch or 8 Hang Cleans (95/65)

8 Hand Release Push ups

8 Toes to Barbell

200 M Run
Alternate rounds between Snatch or Cleans.

Finish WOD with Miller High Life…

Thursday, August 1st, 2019 (The Month of FRAN)

XS CrossFit – General CrossFit

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Thursday August 1, 2019

XS CrossFit – Barbell Club

Accessory Work

Strength

Weightlifting

Metcon (No Measure)

KB Work

Back Squat (5/55%, 5/65%, 3/75%, 3/80%, 3+/85%)

Last set at 85% is a 3+ max

Record number of reps at 85%

Power Snatch (Power Snatch + Squat Snatch (1+1))

Max out on Power, no more than 10 sets

Record heaviest set

Wednesday, July 31st, 2019

Announcements

Log your scores to these challenges at https://MyFITNumber.com/. Haven’t setup an account? Sign up as an Athlete and use promo code xscrossfit2011 to get this year for free!
.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

For Time:

-1 Mile Bike

-5 Minutes Rest

12-10-8-6-4-2 reps of:

-Dumbbell Box Step Overs 24/20″(35’s/20’s)[50’s/35’s]
-Dumbbell Front Rack Squat
2 Dumbbells

[RX+]