Announcements We are going to do the Lurong Challenge as a gym starting on Monday, September 18th. Here is the link to our event page. This page has links to many more pages to help you understand everything about the Lurong Challenge. https://xscrossfit.com/event/lurong-living-championship-challenge/ If you have any questions ask a coach or email Al …
XS CrossFit – General CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP Buy In – 100/70 Calorie Row 10 Deadlifts 225/155 20 Air Squats
XS CrossFit – General CrossFit Metcon Metcon (Time) For Time 3 Rounds 50 Sit Ups 5 Wall Walks [50′ HSW x 10′ increments] 50′ Overhead Walking Lunges (45/35) [55/45] RX+ Handstand walks must be a minimum of 10′ increments. …
XS CrossFit – General CrossFit Weightlifting Snatch Complex (7 x 2 every 90 seconds) Hang Snatch, Squat Snatch, Overhead Squat 7 Rounds Every 90 seconds go 2x through complex. Increase weight as needed. Metcon Metcon (AMRAP – Rounds and Reps) 7 Minute AMRAP (Rounds and Reps) 3 Hang Squat Snatch (95/65) 10 Double Unders 6 Hang Squat Snatch 20 Double …
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 30min Time Cap The 2001M row or run represents the year the attack took pl …
XS CrossFit – General CrossFit Weightlifting Deadlift (5 x 3) No touch and go. Reset every rep. Not looking for a 3 rep max but looking for a moderately difficult weight. Clean (5, 3, 3, 1, 1, 1) Looking for a 1 rep max clean. Focus on make by contacts with the pockets / hips. Be patient. …
XS CrossFit – General CrossFit Weightlifting Overhead Squat (4 x 15) Work up to a heavy set of 15 unbroken overhead squats from the rack. The gold standard here would be to get 15 at 75% body weight so push yourself here. Weighted Ring Dips (4 x 3) Type the details of the weightlifting Grab a belt and load up some weight. Work up to a heavy set …