Announcements Kids CrossFit Camp! – Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am. – Sign up today at the link below. – $80 for the full camp for kids 6 to 11 years old. – Please email or call us with any questions. – Full Camp $80 (8 classes) https://xscrossfit.wodify.com/O …
Announcements Kids CrossFit Camp! – Starting on July 5th it will be 4 weeks long on Tuesday’s and Thursday’s from 10:30am to 11:30am. – Sign up today at the link below. – $80 for the full camp for kids 6 to 11 years old. – Please email or call us with any questions. – Full Camp $80 (8 classes) https://xscrossfit.wodify.com/O …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 100m Run – 8 Scap Push-Ups – 4/4 T-Spine Twists – 8 Scap Pull-Ups – 2 Inch Worms Strength Bench Press (1RM) Build to a 1 Rep Max (Score is Weight) Metcon (10 Rounds for time) Every 2:00 for 10 Rounds – 200m Run – 10 Push-Ups Capture your tim …
XS CrossFit – Barbell Club Warm-up Metcon (No Measure) 200m Row (increase pace every round) 10 Jumping Air Squats 10 Push-Ups *3 rounds, NFT Weightlifting Clean (1 Clean + 2 S2O + 1 FS ) 20 Minutes to establish Heavy Complex *WOD 1 for Woman’s Wod Jam – Must move through all numbers. W = 105-115-125-135-145-155-165-175-185-195 M = 155-165-185 …
XS CrossFit – General CrossFit Warm-up Warm-up (No Measure) 2 ROUNDS – 10/8 cal AB – :30 Wall Sit – 6 Scap Pull-Ups – :30 Bottom of Squat Hold – 6 Alt. Reverse Lunges Into … 2 ROUNDS – 100m Run – 15 Sit ups – 8 Alt. Deadbugs – 8 Alt. Bird Dogs Strength Back Squat (1RM) Build to a 1 Rep Max. (Score …
XS CrossFit – General CrossFit Warm-up 3 rounds NFT 14 Alternating DB Snatch 10 DB suitcase deadlift 10 DB Row Weightlifting Muscle Snatch + Snatch Balance (20 minutes to build) Work of to a heavy single of the following complex: Muscle Snatch + Snatch Balance Strength Clean Pull + Squat Clean (Build to 70%, then 5 x 3 ) …
XS CrossFit – General CrossFit Warm-up 3 Rounds NFT 7/7 cossack squats 12 squat jumps 100m run 100m KB front rack carry Weightlifting BACK RACK LUNGES (7 x 6 (3 per side; build)) Strength Standing Strict Press (Build to a heavy for the day) …