WODs

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 ROUNDS:

-2 Rounds of “Cindy”

-1 Round of “DT” (155/105#)

-400m Run
1 round of “Cindy” is:

-5 pull-ups

-10 push-ups

-15 air squats

1 round of “DT” is:

-12 deadlifts

-9 hang power cleans

-6 shoulder-to-overhead

Announcements

We will have a limited schedule on Labor Day (Monday 9/4). The only classes will be 8:30am, 9:30am and 10:30am. We will also NOT have Teens, Kids or On-Ramp classes that day.

There will be child care at the 9:30am class.

If you have any questions please email Alex@XSCrossFit.com

XS CrossFit – General CrossFit

Weightlifting

High Hang Snatch + Overhead Squat (5 x (1 + 2))

Type the details of the weightlifting
Snatch is meant to be received in the squat. Build up in weight.

Overhead Squat (3, 2, 1, 1, 1)

You should be warm by now. Take it from the rack and find a one rep max. Build up in weight.

FF-1: Firefighter Training Intro WOD (Time)

With a partner:

4x 15m 160# sled pull

200m sandbag carry

50cals AAB

200m sandbag carry

50cals Row

200m sandbag carry

100 box step ups to 18″ box with 25# db in each hand

Carry sandbag to tires

20 tire flips

200m sandbag carry

Sled pull is performed together, all other reps and sandbag carry are performed by one person, switching as necessary.

Announcements

We will have a limited schedule on Labor Day (Monday 9/4). The only classes will be 8:30am, 9:30am and 10:30am. We will also NOT have Teens, Kids or On-Ramp classes that day.

There will be child care at the 9:30am class.

If you have any questions please email Alex@XSCrossFit.com

XS CrossFit – General CrossFit

Weightlifting

High Hang Clean + Front Squat (5 x (1 + 2))

Type the details of the weightlifting
The clean is meant to be a full squat. Work up in weight.

Push Press (5, 3, 3, 1, 1, 1)

Find a one rep max

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP:

-100m sprint

-5 Right arm DB Shoulder-to-overhead (50/35#)

-5 Left arm DB Shoulder-to-overhead
RX+: 70/50#

XS CrossFit – General CrossFit

Weightlifting

Back Squat (20)

Get 20 Back Squats without racking the bar. For your first time doing this be around 60% of your 1RM. If you did this last week add 5-10# to the bar. Warm up in weight with sets of 3 to 5 then hit your 20.

Metcon

Pick your poison. Do one of the WODs below. Last week for these so be ready for “Fran” next week. The goal was to get one of them done each week to complete all 4. No repeating.

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

OR

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

XS CrossFit – General CrossFit

Metcon (Time)

For Time:

4 Rounds Of:

– Partner #1 Row 250m

– Partner #2 Row 250m

4 Rounds Of:

– Partner #1 Run 200m

– Partner #2 Run 200m
No extra rest between the row and run. When partner #2 finishes their 4th row partner #1 takes off on the 200m Run.

If you do not have a partner rest 1min between each of the 4 Rows and rest 1min between each of the 4 Runs.

XS CrossFit – General CrossFit

Metcon

Adrian (Time)

7 Rounds For Time of:

3 Forward Rolls

5 Wall Climbs

7 Toes-To-Bar

9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
Females: 24″ box jumps

30min Cut Off