XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) AB or ROW for 2 Minutes 2 ROUNDS – 1 Forward Roll – 2 Burpees – 6 Scap Pullups – 8 KB Swings – 10 Situps Metcon Metcon (Time) St Patrick’s Day Drinking WOD 3 Rounds for Time – 400 M Run (9 Laps if inside) – 17 Burpees (22 if not wearing GREEN) ̵ …
XS CrossFit – General CrossFit Warm-Up Warm-Up (No Measure) 2 ROUNDS – 3 Burpees – 8 Supinated Band Pull-Aparts – 8 Overhead Band Pull-Aparts Into… 2 ROUNDS – 8 Wall Ball Deadlifts – 8 Wall Ball Front Squats – 8 Wall Ball Push Press – 8 Sit-ups Strength Front Squat (5×3) 5 Sets* – 3 Front Squats *Bu …
XS CrossFit – Barbell Club Warm Up Crossover symmetry then 2 rounds 10 muscle snatch 10 behind the neck push press 10 good mornings 10 squat jumps Muscle Snatch + Snatch Balance (10 minutes) Work of to a heavy single of the following complex: Muscle Snatch + Snatch Balance Power Snatch (20 minutes to a heavy snatch) Split Press (5 x 3 ) In Split Jerk stanc …
XS CrossFit – General CrossFit Warm-Up Warm-up (No Measure) 2 Rounds – 1:00 Row or AB – 8 Scap Push-ups – 8 Scap Pull-ups – 4/4 DB Strict Press – 4/4 T-spine Twists – 8 PVC Pass Thrus Strength Incline DB Bench Press (5×5+) 5 Sets* – 5 Incline DB Bench Press *Build. Last set is 5+ (Score is Reps and Weig …
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 – 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 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 …