XS CrossFit – Barbell Club Warm-Up 3 rounds NFT 12/9 cal/row 10 RDL 8 muscle cleans 8 front squats Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press 20 minutes to build to a heavy Pendlay Rows (5 x 8 (Build)) …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 Rounds – 100m Run – 8 PVC Pass Throughs – 8 PVC Overhead Squats to a WB – 1 Wall Walk and Hold :15 – 4/4 Calf Stretches Strength Overhead Squat (4 x 4) 4 Sets* – 4 Overhead Squats *Build (Score is Weight) Workout A: Metcon (AMRAP – Rounds and Reps) 12 Minut …
XS CrossFit – General CrossFit Metcon (No Measure) 10/8 Cal Ski Erg 10 Wide Grip Push Ups 3 Seated Box Jumps (High) 3 Rounds, NFT Weightlifting Curtis P (1RM) – Clean – Lunge Left – Lunge Right – Jerk 20 minutes to find a 1 rep max Strength Incline Bench Press (5×5 @ 70-75%) All 5 sets to be at same weight Superset with 5 …
XS CrossFit – General CrossFit Warm-Up 3 Rounds NFT 10 cal ski erg 8/8 cossack squats 8/8 knee hug 8/8 quad pull Extended Warm-Up – All TBD Weightlifting Strength – All Snatch Complex (8 x 2, every 2 minutes) Hang Snatch, Squat Snatch, Overhead Squat Back Squat 6 x 4 @85% all at same weight …
XS CrossFit – General CrossFit James is the April Athlete of the Month! He has been a member at XS for 10 years! He’s hereconsistently at 5:15am. He always has a great personality and sense of humor to wake everyone up at 5:15am. When most people won’t run outside because it’s too cold, even in the middle of the day, he’ …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 25’ Line Drills – Toy Soldiers – Samson Lunges – Toe Walks – Heel Walks – Knee Hugs – Quad Pulls – High Knees – Butt Kickers Immediately into… 2 Rounds – 100m Run – 5 Scap Pull Ups – 5 Strict Hanging Knee Raises – 5 B …
XS CrossFit – Barbell Club Metcon 20-60 second Nose to Wall Hold 5 Strict Pull-Ups 10 Weighted Pushups 3 rounds, NFT Strength Push Jerk (5×5 at 70%) Weightlifting Snatch (3 Position Snatch (ground, below knee & above knee) 1@55% 1@60% 1@65% 1@70% 4@75% …