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WODs

September 18, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

Max Height Box Jump (Distance)

Max Height Box Jump

Metcon (AMRAP – Reps)

4 Rounds

1 Min Axle Bar Hang Cleans 70/50

1 Min KB Goblet Squats 53/35

1 Min Russian KB Swings

1 Min Rest

September 17, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

Shoulder Press (1-1-1-1-1-1RM)

Metcon (Weight)

5 Min EMOM

Shoulder Press 5 x 6 at 50% of 1 RM

Metcon (AMRAP – Reps)

3- 4 minute AMRAPS -1 Min Rest after each 4 min AMRAP

2 Rope Climbs

16 Alternating Sandbag Lunges 50/35

Total Reps-Pick up where you left off

Barbell

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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No more mobility class on Sunday mornings.
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XS CrossFit – General CrossFit

Hang Clean (3-3-3-3-3RM)

It does not have to be a Hang Squat Clean but it definitely can be.

Back Squat (8-8-8-8-8-8-8-8RM)

Start out light and keep building in weight for all 8 sets of 8 reps

Barbell

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
.
No more mobility class on Sunday mornings.
.

XS CrossFit – General CrossFit

Metcon (Weight)

5 X 3 Position Squat Snatch (Ground, low hang, high hang)
Build to a moderate weight. Focus on depth from each position.

Snatch (3-3-2-1-1-1RM)

Start light. Recommended build. Build to a 1 rep max snatch.

September 14, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
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XS CrossFit – General CrossFit

The Fearless 14 (AMRAP – Rounds and Reps)

3 Rounds

12 Handstand Push Ups

800 Meter Run

15 Bar Over Burpees

14 Overhead Squats 95/65

September 13, 2018

Announcements

Sign up for the CrossFit team series! Teams of 2 (male,male) (female,female) or (male,female). Starts this Wednesday the 19th and goes for 2 weeks. Talk to a coach if you have questions. Here is the link to sign up and read more about it. https://games.crossfit.com/teamseries
.

XS CrossFit – General CrossFit

Deadlifts (7×3)

Deadlifts

7 Rounds Every 90 Seconds of 3 Touch and Go

60%/65%/70%/75%/80%/85%/90% of 1 RM

Metcon (Time)

4 Rounds

RX+

20 Wall Balls -20# to 10 Ft/14# to 10 ft

10 Chest to Bar Pull ups

RX

20 Wall Balls -16# to 10 ft/12# to 9 ft

10 Pull Ups

September 12, 2018

XS CrossFit – General CrossFit

Bench Press (7×1 Build to find a 1 RM)

Metcon (AMRAP – Reps)

20 Min AMRAP

4 Tire Flip Jump Threws

12/9 Cal on AAB

200 Meter Sandbag Carry 50/35

Every 50 Meters is 1 Rep