XS CrossFit – General CrossFit Weightlifting Front Squat (7/13 – 7/13 – 7/13 – 7/13) Perform 7 front squats immediately followed by 13 back squats for 4 sets at 65% of front squat max Metcon Metcon (AMRAP – Reps) 2 minutes max sit ups 2 minutes max push ups Rest as needed between metcons Metcon (Time) For Time – 200 Dou …
Yoga at 8:15am! -OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
-TEAM WOD- A team workout will be made up on the spot by Alex. Come get a great free workout at 10am. Drag a friend along!
XS CrossFit – General CrossFit Metcon Klepto (Time) 4 Rounds for time of: 27 Box Jumps, 24″ 20 Burpees 11 Squat Cleans, 145# In honor of U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, died on April 27, 2011 To learn more about Klepto click here 24″/20″ Box Jumps 145#/100# Squat Cleans …
XS CrossFit – General CrossFit Skill-work Work on handstand walk, handstand push-ups, or holds. Tabata Handstand Hold Score is the total number of cycles of a full 20 sec HS hold. Metcon Metcon (Time) 3X750m Row -Rest 3 minutes between intervals. …
XS CrossFit – General CrossFit Weightlifting Overhead Squat (5-3-1-1-1-3-5) Warm up appropriately then perform each set as if it was a 5RM, 3RM or 1RM. If you fail any of the sets reduce the weight and try again. Record your heaviest single. Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups …
XS CrossFit – General CrossFit Weightlifting 8 Min EMOM: Every minute on the minute perform the following complex: -1 Strict Press -2 Push Press -3 Split Jerk Choose a weight around 85% of your 1RM strict press or 60% of your 1RM split jerk. Metcon Metcon (Time) 3 Rounds: -5 shuttle runs (10m down and back =1) -10 burpees -15 knee-to-elbow -1 min. …