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WODs

Barbell

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ


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XS CrossFit – General CrossFit

Weightlifting

Front Squat (5, 3, 3, 1, 1, 1, 1)

Shoulder Press (5, 3, 3, 1, 1, 1, 1)

Friday, March 30th, 2018

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ


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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

7 ROUNDS FOR TIME:

-14 Dumbbell Deadlifts

-14 Alternating DB shoulder press

Men: 50-lb. dumbbells

Women: 35-lb. dumbbells
Crossfit.com WOD for 1/30/2018.

This couplet contains a large volume of two light weightlifting movements. Reduce the rounds and/or reps to an amount that is manageable. When choosing a load, remember the legs do not assist the arms in the press, and dumbbell deadlifts require greater range of motion than barbell deadlifts. Only one head of the dumbbell must touch the ground at the bottom of the deadlift.

Thursday, March 29th, 2018

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ


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XS CrossFit – General CrossFit

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Men throw to 10 feet and women throw to 9 feet.

Accessory Work

3 Sets:

-12 GHD Hip Extensions

-1 Minute plank

Wednesday, March 28th, 2018

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ


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XS CrossFit – General CrossFit

Strength

Weighted Pull-ups (3-3-3-3-3RM)

Work up to a max weight 3-rep-max STRICT set of pull-ups.

Metcon

Metcon (Time)

4 ROUNDS FOR TIME:

-1 Round of “DT” (155/105#)

-4 Bar muscle-ups
1 round of “DT” is:

-12 deadlifts

-9 hang power cleans

-6 push jerks

Tuesday, March 27th, 2018

Announcements

The end of Open BBQ is on Sunday, April 8th. Below is a link to go to the event page. Please RSVP at the bottom of the event page and add in the comments section what food or drink you plan to bring. Email Alex@XSCrossFit.com if you have any questions.

End Of Open BBQ


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XS CrossFit – General CrossFit

Metcon

Tabata Double-under (AMRAP – Reps)

Tabata Double-under
Compare to 10/10/2017.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals.

Row Conditioning

5k Row (Time)

Max Effort 5k Row

Monday, February 26th, 2018

XS CrossFit – General CrossFit

Weightlifting

Clean-Front Squat-Jerk (8 x 6)

Every 90 seconds for 8 rounds:

-3 Power cleans

-2 Front squats

-1 Jerk
Work up to moderately heavy weight, then do all 8 rounds at 65-70% of your 1RM clean and jerk. Jerks can be push, squat or split.

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:

-1 Rope climb (15′)

-3 Curtis P’s with axle bar (70/50#)
13 reps per round.

1 Curtis P= clean, lunge L, lunge R, push press.

Fat bars weigh 20#.

Barbell

Announcements

Here is a link to check out the Open Teams and places after 18.4. http://xscrossfit.com/wp-content/uploads/2018/03/2018-Team-Open-Leaderboard.htm
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XS CrossFit – General CrossFit

Weightlifting

Back Squat (5, 3, 3, 3, 1, 1, 1)

It’s been a while since we’ve measured our 1 rep max. Let’s give it a good go today so that we can properly assess our percentages moving forward.

Deadlift (5, 3, 3, 3, 1, 1, 1)

It’s been a while since we’ve measured our 1 rep max. Let’s give it a good go today so that we can properly assess our percentages moving forward.