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.
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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.
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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.
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.
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For Time:
150 Wall-Ball Shots, 20# / 14#
Men throw to 10 feet and women throw to 9 feet.
3 Sets:
-12 GHD Hip Extensions
-1 Minute plank
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.
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Work up to a max weight 3-rep-max STRICT set of pull-ups.
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
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.
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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.
Max Effort 5k Row
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.
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#.
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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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.
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.