XS CrossFit – Barbell Club Warm-Up 3 minutes on cardio machine then 2 rounds NFT 10 muscle clean 10/10 elbow punches 10 clean grip deadlift 5 walk out push ups ON A 10:00 RUNNING CLOCK… Build to a Heavy 1-Rep Power Clean Then, 8 x 1 @ 75% Bench Press (20 minutes to build to a heavy double) …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2:00 Row 2 ROUNDS – 8 Scap Pull-ups – 8 Alt. Shoulder taps – 8 Sit-ups – 4/4 KB Push press – 8 Scorpions – Strength Shoulder Press (5×3) 5 Sets* – 3 Shoulder Press *Build (Score is Weight) Workout Pi Day WOD (Time) 3 Rounds for Time: – 14 Push …
XS CrossFit – General CrossFit The March Athlete of the Month is Robin Shellman! Robin has been a member at XS for 10 years! She’s always so positive and a great person to be around to start the day at 5:15am. Thank you Robin for helping shape XS into such a wonderful community. Be sure to congratulate her when you see her next. Warm-Up Wa …
XS CrossFit – General CrossFit Warm-up (No Measure) 100m pinch grip carry 10/10 DB Shoulder to Overhead 10/10 DB Hang Squat Snatch * 3 Rounds, not for time Strength Front Squat [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% [email protected]% (+) Record heaviest single and your set of triples. Front Squat Weightlifting Snatch (5×1 @ 75% 5& …
XS CrossFit – General CrossFit Warm-up 3R, NFT: 50′ Bottom Up KB Walk (25’R/25’L) 10/10 Bottoms Up KB Press 10 Empty BB Good Mornings 10 jump squats Strength The CrossFit Total (Total Weight) Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max) …
Announcements The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%). XS CrossFit – General Cross …
Announcements The Open is OVER! Look forward to the 4/8 BBQ for all the results. Congrats to all athletes for another Open in the books. BIG thanks to all the Judges for all the time you spent in the gym to make this happen. Looking forward to watching all the athletes that made it to the quarterfinals (top 10%). XS CrossFit – Barbell Club W …