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WODs

Monday, September 16th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


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Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
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https://games.crossfit.com
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XS CrossFit – General CrossFit

Challenge

Curtis P

– Clean

– Lunge Left

– Lunge Right

– Jerk
Find a heavy Curtis-P for the day.

Metcon

Barbell for front rack lunges @ 70% of 1RM Curtis P

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 MINUTES:

-1 peg board ascent

–6 FR lunges

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 MINUTES:

– 1 rope climb (15′)

– 6 FR lunges

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 MINUTES:

– 6 strict pull-ups (banded if necessary)

– 6 FR lunges

Sunday September 15, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

250m Row (Max Effort)

10 C2 Crunches

5/5 Single Arm DB or KB Snatch

3 Rounds, NFT

Strength

Snatch (Max Out)

Weightlifting

Clean Pull (Build in weight, 5×2 at 101%)

Saturday September 14, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 KB Suitcase Deadlifts

7/7 KB Strict Press

10 KBS

3 Rounds, NFT

Strength

Deadlift (Max Out)

Weightlifting

Overhead Squat (Build to a heavy single)

Drop to 80% for 5 Singles

Friday, September 13th, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

-1 Mile run (4 laps)

Then 10 rounds of:

-3 Power Cleans (@ 70% of 1RM pwr cln)

-6 Hand Release Push-Ups

-9 Air Squats
RX+: (for the 10 rds)

-3 pwr clns @ 70% of 1RM pwr cln

-6 HSPU

-9 alt. Pistols

Thursday, September 12th, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


.

XS CrossFit – General CrossFit

Weightlifting

Squat Snatch (1-1-1-1-1-1RM)

Metcon

“Amanda…ish”

A: Metcon (Time)

For time:

18-14-10

-Alt. DB snatch (75/55#)

9-7-5

-Ring Muscle-ups

B: Metcon (Time)

For Time:

18-14-10

-Alt. DB snatch (50/35#)

9-7-5

-Chest-to-bar pull-ups

C: Metcon (Time)

For Time:

18-14-10

-Alt. DB snatch (35/20#)

9-7-5

-Chin over bar pull-ups

Thursday September 12, 219

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

10 Front Rack Lunges (Bar Only)

10 Strict Press in Split Position (Bar Only)

5 Burpee Box Jumps (Try for higher Boxes)

3 Rounds, NFT

Strength

Front Squat (Max Out)

Build in Weight for either a Heavy Single or Max Out

Weightlifting

Split Jerk (Build to a heavy single, then drop to 80% for 7×1)

Split Jerk (7×1 at 80%)

Wednesday, September 11th, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


.

XS CrossFit – General CrossFit

Metcon

9/11 Memorial WOD (Time)

For Time:

-2001 Meter Row or Run

-11 Box Jumps (30/24″)

-11 Thrusters (125/85#)

-11 Burpee Chest To Bar Pullups

-11 Power Cleans (175/125#)

-11 HSPU

-11 KB Swings (70/53#)

-11 T2B

-11 Deadlifts (170/120#)

-11 Push Jerks (110/75#)

-2001 Meter Run or Row
35min Time Cap

The 2001M row or run represents the year the attack took place. Pick if you want to start with the row or the run. Whatever you start with you will have to finish with the other.

The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.

The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower

The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined

The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

To Scale, if your mile run is slower than 10 minutes, start with the 2001 Row and finish with as far as you can go on the Run before the 35min time cap. You can also scale by cutting the row and run in half.