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WODs

02/21/2019

Announcements

If you still need to do your body fat test please email Alex@XSCrossFit.com with a time you’d like to test.
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – Barbell Club

P: Back Squat (1×5@9, 3×5@8)

Record @9 weight in comments

P: Shoulder Press (3×10@8)

P: Power Clean (3×3@8)

W: Power Clean (5×2@Build)

From blocks

W: Squat Clean (5×1)

From blocks. Start lighter than power cleans and try to build to great than power cleans for last 2-3 reps.

W: Split Jerk (3-2-2-1-1-1@Build)

Build between sets. Not necessarily to failure.

W: Clean and Jerk (5×1@7)

Thursday, February 21st, 2019

Announcements

If you still need to do your body fat test please email Alex@XSCrossFit.com with a time you’d like to test.
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – General CrossFit

Challenge

Handstand Push-ups

Metcon

FT: Metcon (Time)

4 Rounds For Time

-500 M Row

-10 Burpee over rower

– 2 Min Rest

Wednesday, February 20th, 2019

Announcements

If you still need to do your body fat test please email Alex@XSCrossFit.com with a time you’d like to test.
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – General CrossFit

Metcon

NFT: Metcon (No Measure)

10-1

Dumbbell Bench Press

Med Ball Sit ups

After each set do :30 seconds plank.
Weight for DB Bench Press is athletes choice.

Tuesday, February 19th, 2019

Announcements

If you still need to do your body fat test please email Alex@XSCrossFit.com with a time you’d like to test.
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

5 Rounds for time:

-5 Cleans (115/75) [155/105]
-10 Jumping Chest to Bar Pullups [Chest to Bar Pullups]

Monday, February 18th, 2019

Announcements

***MORE TIMES HAVE BEEN ADDED*** The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – General CrossFit

Weightlifting

EMOM: Front Squat (3 Reps every minute for 10 min)

10 min. EMOM

3 Reps at 70%

Metcon

AMRAP: Metcon (AMRAP – Reps)

7 Min AMRAP

-3 Power Snatches (75/55) [115/80]
-3 HRPU [HSPU]
-6 Power Snatch

-6 HRPU [HSPU]
-9…Increase 3 reps of each movement each round…


Sign up sheet is in the gym for your Open shirt.


Women can select a Muscle Tank, T-Shirt, or Tank. If you’re not sure of your size we will have blank shirts to try on at the end of the week.

02/17/2019

Announcements

***MORE TIMES HAVE BEEN ADDED*** The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – General CrossFit

P: Bench Press (2×5@9, 2×5@8)

Score @9. Record @8 in comments.

P: Barbell Shrugs (3×5@8, 3×5@8)

First 3×5 is with a clean grip. Second 3×5 with with a snatch grip. Score clean grip and put snatch grip in comments.

P: Weighted Pull-ups (3×5@8)

Use a band or weight that allow you to complete the sets at the right intensity.

W: Snatch Balance (3×3@7)

W: Metcon (Weight)

5x (2 snatch high pulls + 1 power snatch) Build

W: Squat Snatch (8×1@8)

This should be a weight that you could hit 3 times with a quick reset.

02/17/2019

Announcements

***MORE TIMES HAVE BEEN ADDED*** The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
.
Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
.

XS CrossFit – Barbell Club

P: Bench Press (2×5@9, 2×5@8)

Score @9. Record @8 in comments.

P: Barbell Shrugs (3×5@8, 3×5@8)

First 3×5 is with a clean grip. Second 3×5 with with a snatch grip. Score clean grip and put snatch grip in comments.

P: Weighted Pull-ups (3×5@8)

Use a band or weight that allow you to complete the sets at the right intensity.

W: Snatch Balance (3×3@7)

W: Metcon (Weight)

5x (2 snatch high pulls + 1 power snatch) Build

W: Squat Snatch (8×1@8)

This should be a weight that you could hit 3 times with a quick reset.