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WODs

Teens-Monday, August 28th, 2017

Announcements

We are going to do the Lurong Challenge as a gym starting on September 18th. Sign up early (by Monday 8/28) to get a discount. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
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XS CrossFit – Teen CrossFit

Mat Progressions

-Forward Rolls

-Pike into forward roll (feet on box)

-Handstand Kickups

-Handstand Kickup into forward rolls

-Handstand Walk

Metcon (Time)

5 rounds for time

7/5 Cals AAB

10 Kettlebell swings

10 Hand Release Push-ups

Monday, August 28th, 2017

XS CrossFit – General CrossFit

Weightlifting

Deadlift (3-3-3-3-3RM (TnG))

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP Of:

– 14 Wallballs (20# to 10’/14# to 9′)

– 7 Deadlifts (225#/155#)

– 7 Bar Facing Burpees

– 3 Bar Muscle Ups

Barbell

Announcements

We are going to do the Lurong Challenge as a gym starting on September 18th. Sign up early (by Monday 8/28) to get a discount. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
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XS CrossFit – General CrossFit

Front Squat (5 x 3)

Double bounce at the bottom. The point is to simulate being at the bottom of the clean. Let’s learn how to get out of the bottom.

Bench Press (5, 5, 3, 1, 1, 1)

Barbell

Announcements

We are going to do the Lurong Challenge as a gym starting on September 18th. Sign up early (by Monday 8/28) to get a discount. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
.

XS CrossFit – General CrossFit

Weightlifting

Power Clean + Push Jerk ((2 + 1) x 5)

Build up to a heavy set. Dropping between cleans is encouraged.

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Friday, August 25th, 2017

Announcements

We are going to do the Lurong Challenge as a gym starting on September 18th. Sign up early (by Monday 8/28) to get a discount. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. http://xscrossfit.com/event/lurong-living-championship-challenge/

If you have any questions ask a coach or email Alex@XSCrossFit.com.
.

XS CrossFit – General CrossFit

Skill-work

Double Unders

https://www.youtube.com/watch?v=_7cpagB7WUg

Handstand Walks

https://www.youtube.com/watch?v=OrQtc2IaabU

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2 Minutes work

1 Minute rest

Score is total Double Unders

7 Burpees

2 Wall walks

Remainder of time is max Double Unders

Thursday, August 24th, 2017

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. We will be doing this 1 more time next week. The goal was to get one of them done each week to complete all 4. No repeating. If you haven’t done one of these just pick one this week and do a different one next week.

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

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

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

– Thrusters, 95#/65#

– Pull-ups

Wednesday, August 23rd, 2017

XS CrossFit – General CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run
10 minutes rest

1-Mile Run (Time)

Max Effort 1-Mile Run