September 16, 2021

Friday, September 17th, 2021

XS CrossFit – General CrossFit Craig Johnson is the September Athlete of The Month! You can normally see him at the 3:30PM class crushing WODs. Keep up the hard work! Warm-up Warm-up (No Measure) 2 ROUNDS – 100m Jog – 10 Alt. Step-Ups – 5 Push-Up to Pike – 2 Burpees – 5/5 Single Arm DB High Pulls 2 ROUNDS – 10 A …

September 15, 2021

Thursday September 16, 2021

XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 100m Run/Sprint 10 Wide Arm Push-Ups 10 KB/DB Sumo DL High Pull *3 Rounds, NFT Weightlifting Close-Grip Bench Press (10×4) Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press. All the same weight (70-80%) Strength Deadlift (1,& …

September 15, 2021

Thursday, September 16th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 100m Jog – 6 PVC Pass Thrus – 6 PVC Snatch Grip High Pull + Punch Overhead – 6 Kip Swings Into … 2 ROUNDS – 100m Jog – 3/3 PVC Around the Worlds – 3 Behind the Neck Snatch Grip Push Press – 3 Behind the Neck Snatch Grip Push Jerk …

September 14, 2021

Wednesday, September 15th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 200m Run – 10 Bootstrappers – 8/8 Elbow Punches – 6 Lunge + Twist – 3 Burpees – 8 KB Deadlift – 6 KB Russian Swings Strength Front Squat (10-Rep Heavy ) Build to a 10-Rep Heavy Front Squat (Score is Weight) Workout Metcon (Time) 3 ROUNDS FOR …

September 13, 2021

Tuesday, September 14th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Sets – 100m Run – 8 Superman – 8 Scap Pull-Ups – 8 Banded Upright Rows Into… 2 Sets – 100m Run – 8 Kip Swings (2nd Round Pull-Ups) – 8 Sit-ups – 8 Band Pull Aparts Challenge 400m Run (Time) Max Effort 400m Run Be sure to enter time in My F.I.T …

September 12, 2021

Monday, September 13th, 2021

XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 30 Mountain Climbers – 20 Alt. Piked Shoulder Taps – 10 Alt. Bird Dogs – 10 Air Squats – 5 Tall Jumps Strength Thruster (3-3-3-3*) *Build. (Score is Weight) Workout Metcon (Time) 7 ROUNDS FOR TIME – 10 Thrusters (95/65) – 10 Ring Push-Ups* (S …

September 11, 2021

Sunday September 12, 2021

XS CrossFit – General CrossFit Metcon Metcon (No Measure) 100m Pinch Grip Carry 5 HSPU (strict or Kipping) 7 Empty Barbell OHS 3 rounds, not for time. Strength Bent Over Row (Build in Weight) Build. Then do 5×10 at 80-85% Metcon (No Measure) Weighted Pull-Ups 5×3 Superset with Bent Over Row Weightlifting 3 pos Power Snatch HH, LH, Grnd (Build i …