XS CrossFit – Sports Team Metcon (Calories) 1 minute Max Calorie Row Metcon (AMRAP – Reps) 5 Minute intervals At 3-2-1- Go, athlete completes the following: -15 Cal Row -Backwards Sled Drag (160) -200m run -AMRAP KB swings until minute 4 (53/35) -Rest until minute 5 Athlete wears 20# vest 6 Rounds, score is KB swings …
XS CrossFit – General CrossFit Weightlifting Muscle Clean (5 x 3) Work up as heavy as possible. Knees must stay locked out after extension has occured. Split Jerk (5 x 5) Work up in weight. Pause for 2 seconds in the split. …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Reps) James Wright For Points in 20 Minutes Overhead Squats (10 points) Thrusters (5 points) Squat Clean (3 points) Deadlift (1 point) Weight for all movements is 135/90. The goal is to accumulate a maximum amount of points in 20 minutes, you choose from the 4 movements. You could do 20 minute …
XS CrossFit – General CrossFit Metcon Metcon (Time) Coach Beth’s Birthday WOD Partner WOD For Time: Cash in: Either 1026 M Row Or 77 Calorie Bike Then both partners working at the same on different movements… Station 1 40 KB Swings (53/35) 40 Med Ball Sit-ups (14/10) Rest 1 Minute Station 2 40 2 for 1 Wall balls (14/10) 40 Push ups Rest 1 Minute Sta …
XS CrossFit – General CrossFit Weightlifting Snatch (5-3-3-1-1) Increase weight. Any snatch technique (Squat/Power/Muscle/Split) Metcon Metcon (Time) For time: 21-15-9 Cal row Back squat (BW/75% BW) …
XS CrossFit – General CrossFit Metcon Metcon (Time) 50 calorie row Blackjack For time: 20 push ups 1 sit up 19 push ups 2 sit ups 18 3 17 4 ….. 1 push up 20 sit ups This is a descending ladder of push-ups and a ascending ladder of sit ups. There is a 20 minutes time cap. …
Announcements If you wear a costume to XS on Halloween you will get a discount on the WOD. Looking forward to seeing what people show up in. A CrossFitter doesn’t count as a costume. XS CrossFit – General CrossFit Metcon Metcon (Calories) EMOM Score is cals biked Minute 1-6-11 14 alt dumbbell snatch (50/35) Minute 2-7-12 12 toes to rings Minute 3-8-13 …