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WODs

Freedom Friday, November 3, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

James Wright

For Points in 20 Minutes

Overhead Squats (10 points)

Thrusters (5 points)

Squat Clean (3 points)

Deadlift (1 point)

Weight for all movements is 135/90.
The goal is to accumulate a maximum amount of points in 20 minutes, you choose from the 4 movements. You could do 20 minutes of overhead squats if you want to…

Example of scoring:

20 OHS: 20×10=200

7 Thrusters: 7×5=35

15 Squat Cleans: 15×3=45

40 Deadlifts: 40×1=40

For a total of 320

This British Hero WOD is dedicated to James Wright, 42 Commando Royal Marines, who died on August 5, 2011 in Afghanistan.

Also dedicated to Daniel Clack who died in the same month.

Thursday, November 2nd, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Coach Beth’s Birthday WOD

Partner WOD

For Time:

Cash in:

Either 1026 M Row

Or

77 Calorie Bike

Then both partners working at the same on different movements…

Station 1

40 KB Swings (53/35)

40 Med Ball Sit-ups (14/10)

Rest 1 Minute

Station 2

40 2 for 1 Wall balls (14/10)

40 Push ups

Rest 1 Minute

Station 3

40 SDLHP (95/65)

40 Overhead Walking Lunges (45/35)

Rest 1 Minute

Station 4

40 Goblet Squats (53/35)

40 Shoulder to Overhead (95/65)

Rest 1 Minute

Station 5

40 KB Step ups (24/20)

40 Toes to Rings

Cash out:

Either 1026 Row

Or

77 Calorie Row

Whichever one you didn’t cash in with.

Wednesday, November 1st, 2017

XS CrossFit – General CrossFit

Weightlifting

Snatch (5-3-3-1-1)

Increase weight. Any snatch technique (Squat/Power/Muscle/Split)

Metcon

Metcon (Time)

For time:

21-15-9

Cal row

Back squat (BW/75% BW)

Tuesday, October 31st, 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

50 calorie row

Blackjack

For time:

20 push ups

1 sit up

19 push ups

2 sit ups

18

3

17

4 …..

1 push up

20 sit ups
This is a descending ladder of push-ups and a ascending ladder of sit ups.

There is a 20 minutes time cap.

Monday, October 30th, 2017

Announcements

If you wear a costume to XS on Halloween you will get a discount on the WOD. Looking forward to seeing what people show up in. A CrossFitter doesn’t count as a costume.

XS CrossFit – General CrossFit

Metcon

Metcon (Calories)

EMOM

Score is cals biked

Minute 1-6-11 14 alt dumbbell snatch (50/35)

Minute 2-7-12 12 toes to rings

Minute 3-8-13 10 box jumps (24/20)

Minute 4-9-14 45 sec bike for calories

Minute 5-10 rest

Barbell

XS CrossFit – General CrossFit

Weightlifting

Back Squat (4 x 9)

All sets at 70 – 75%.

Bench Press (4 x 9)

All sets at 70 – 75%. Don’t rush your sets. Give yourself enough time in between sets to make sure you can make all 9 reps every time.

Surprise Firefighter Workout Team Competition Week 9

XS CrossFit – Sports Team