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WODs

August 19, 2018

XS CrossFit – General CrossFit

Weightlifting

to : Weighted Pull-ups (Build to a heavy set of 3)

Build to a heavy set of 3, NO KIPPING!

Front Squat

Building to a heavy 1 Rep
Focus on high chest and elbows at the bottom of the squat.

August 18, 2018

XS CrossFit – General CrossFit

Weightlifting

Snatch Complex (7 sets, starting with empty barbell and building)

Hang muscle snatch, hang power snatch, snatch balance
Working on bar path efficiency while getting the hips fully opened

Bench Press (Build to heavy set of 5 reps)

If your 1 RM is over 200# begin with 95# and add 20#’s each set until failure. If you are below 200# 1 RM begin with and empty barbell and add 10# each set until failure. Record heaviest set of 5

Friday, August 17th, 2018

Announcements

This is who I have for the in-house competition. If you’d like to sign up or need to take your name off the list please email Alex@xscrossfit.com ASAP! I would like to get teams out by Friday morning. We’ll post the wods throughout next week so your team can strategize before the comp.
Robyn B.
Darren
Kayla
Nick B.
Dylan
Sheera
Moriah
Lil Rob
Miranda B.
Bryan W.
Sandy
Scotty M.
Shmoo
Margaret
Scott C.
Michelle D.
Garrett
Valerie
Ryan K.
Sarah F.
Kade
Sarah B.
Zach E.
Jen E.
Nicole R.
Taylor T.
Susan S.
Alex T.
Jill S.
David M.

XS CrossFit – General CrossFit

Metcon

Weightlifting

Split Jerk (Working to a 1 RM)

Deadlift (Working to a 1 RM)

Thursday, August 16th, 2018

Announcements

This is who I have for the in-house competition. If you’d like to sign up or need to take your name off the list please email Alex@xscrossfit.com ASAP! I would like to get teams out by Friday morning. We’ll post the wods throughout next week so your team can strategize before the comp.
Robyn B.
Darren
Kayla
Nick B.
Dylan
Sheera
Moriah
Lil Rob
Miranda B.
Bryan W.
Sandy
Scotty M.
Shmoo
Margaret
Scott C.
Michelle D.
Garrett
Valerie
Ryan K.
Sarah F.
Kade
Sarah B.
Zach E.
Jen E.
Nicole R.
Taylor T.
Susan S.
Alex T.
Jill S.
David M.

XS CrossFit – General CrossFit

Metcon

Score each movement separately:

# of Burpees for 3 rounds

# Cals Bikes for 3 rounds

# Cals Rowed for 3 rounds

3 Rounds Of:

Bur: Metcon (AMRAP – Reps)

1 Minute Burpees
1 Minute Rest

AAB: Metcon (Calories)

2 Minutes Cal AAB
2 Minutes Rest

Row: Metcon (Calories)

3 Minutes Cal Row
3 Minutes Rest

Wednesday, August 15th, 2018

Announcements

This is who I have for the in-house competition. If you’d like to sign up or need to take your name off the list please email Alex@xscrossfit.com ASAP! I would like to get teams out by Friday morning. We’ll post the wods throughout next week so your team can strategize before the comp.
Robyn B.
Darren
Kayla
Nick B.
Dylan
Sheera
Moriah
Lil Rob
Miranda B.
Bryan W.
Sandy
Scotty M.
Shmoo
Margaret
Scott C.
Michelle D.
Garrett
Valerie
Ryan K.
Sarah F.
Kade
Sarah B.
Zach E.
Jen E.
Nicole R.
Taylor T.
Susan S.
Alex T.
Jill S.
David M.

XS CrossFit – General CrossFit

Accessory Work

No Score

9 Minute EMOM

5 C2B Pullups

Metcon

AMRAP: Metcon (AMRAP – Reps)

12 Minute AMRAP

40 DB Squat (50/35) only one

30 Double Unders

20 Alt DB Snatch (50/35) from floor

10 AbMat Sit ups

Tuesday, August 14th, 2018

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

300 M Run

4 15′ Rope Climbs

300 M Run

3 15′ Rope Climbs

300 M Run

2 15′ Rope Climbs

300 M Run

1 15′ Rope Climb

Accessory Work

No Score

Tabata (Alt)

Seated DB Press

Seated DB Tricep Extension

*Light weight*

Monday, August 13th, 2018

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

“Chris Kyle”

3 Rounds For Time

40 KBS (53/35)

40 Box Jumps (24/20)

40 Thrusters (65/45)

40 Push-ups
Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

The three rounds represent his wife and two children left behind. The 4 movements represent Chris’s 4 tours in Iraq. The total reps for each round equaling to 160 repetitions represent his total confirmed kills.