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WODs

Saturday February 22, 2019

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


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The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
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End of Nutrition Challenge Body Fat test sign up.
Men – http://xscrossfit.com/mens-body-fat-test-sign-up/
Women – http://xscrossfit.com/womens-body-fat-test-sign-up/
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Goblet Squats (Wide Stance)

10/10 KB Snatch

10/10 Single Arm KB Walking Lunges (10 each arm)

*3 Rounds, NFT

Strength

Back Squat (6/65%, 5/70, 4/75, 3/80, 2/85, 2/85 3)

Weightlifting

Snatch (1 Power Snatch + 1 Squat Snatch)

3 (1+1) at 55%

3 (1+1) at 65%

3 (1+1) at 70%

2 (1+1) at 75%

2 (1+1) at 80%

February 21, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.
End of Nutrition Challenge Body Fat test sign up.
Men – http://xscrossfit.com/mens-body-fat-test-sign-up/
Women – http://xscrossfit.com/womens-body-fat-test-sign-up/
.

XS CrossFit – General CrossFit

Fight Gone Bad (3 Rounds for reps)

Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20″ (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest

February 20, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.
End of Nutrition Challenge Body Fat test sign up.
Men – http://xscrossfit.com/mens-body-fat-test-sign-up/
Women – http://xscrossfit.com/womens-body-fat-test-sign-up/
.

XS CrossFit – General CrossFit

Metcon (No Measure)

Not For Time: 3 Rounds

-10 GHD Sit Ups

-10 Alt Pistols

-10 Hand Release Push ups

Metcon (Time)

For Time:

10,9,8,7,6,5,4,3,2,1

– Front Squats 135#/95#

1,2,3,4,5,6,7,8,9,10

– Bar Push Ups

– 20 Russian Twists After Each Round 45/25#

(Happy Birthday James)
Fronts squats are from the floor

Thursday February 20, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.
End of Nutrition Challenge Body Fat test sign up.
Men – http://xscrossfit.com/mens-body-fat-test-sign-up/
Women – http://xscrossfit.com/womens-body-fat-test-sign-up/
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

10 KB Suitcase Deadlifts

7/7 KB Strict Press

10 KBS

3 Rounds, NFT

Strength

Bench Press

5@60%

5@65%

5@70%

5@75%

3@80%

2@85%

2×1@90%

Weightlifting

Overhead Squat (Build to a heavy single)

Drop to 80% for 5 Singles

Wednesday, February 19th, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.
End of Nutrition Challenge Body Fat test sign up.
Men – http://xscrossfit.com/mens-body-fat-test-sign-up/
Women – http://xscrossfit.com/womens-body-fat-test-sign-up/
.

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press (seated) (5-5-3-3-3+)

Set 1 – 5 Reps at 55% of 90%

Set 2 – 5 Reps at 65% of 90%

Set 3 – 5 Reps at 75% of 90%

Set 4 – 3 Reps at 85% of 90%

Set 5 – 1+ Reps at 95% of 90%

Use this calculator to make it easy. Week #3

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Squat Clean (3 RDS of 6, 1 rep every :45 sec)

3 Rounds of 6 Reps, 1 every :45 seconds

Set 1 @ 75% of 90%

Set 2 @ 85% of 90%

Set 3 @ 95% of 90%

Metcon (AMRAP – Reps)

Double Tabata (16 rounds)

4 rds each of

-Wall Sit Ups

-Cal on Assault Bike

-Wall Plank

-Cal Row

January 2, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
I’ll post the sign up for the body fat tests on Wednesday. The body fat tests will start on Saturday and will go all next week.
.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.

XS CrossFit – General CrossFit

A: Metcon (AMRAP – Rounds)

Retest from January 2, 2020

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-300 Double Unders

-100 Push Ups

-100 Toes thru rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Double Unders and want to redo that set you can.***

B: Metcon (AMRAP – Rounds)

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-100 Double Unders

-60 Push Ups

-60 Toes thru Rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Double Unders and want to redo that set you can.***

C: Metcon (AMRAP – Rounds)

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-300 Single Unders

-60 Box Push ups @ 20″ Box

-60 Ring Knee Raises
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Single Unders and want to redo that set you can.***

Monday, February 17, 2020

Announcements

Here is the link to the Nutrition Challenge. Make sure to fill out the forms daily and check out the weekly Bonus.

Nutrition Challenge


.
I’ll post the sign up for the body fat tests on Wednesday. The body fat tests will start on Saturday and will go all next week.
.
The 12 hour FIT Number Challenge will be on Saturday, February 29th from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2020 FIT Number points started. No points can be logged on the FIT Number site until the 29th. Talk to Alex if you have any questions.
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-3-3-3+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 50% of 90%

Set 2 – 5 Reps at 60% of 90%

Set 3 – 3 Reps at 70% of 90%

Set 4 – 3 Reps at 80% of 90%

Set 5 – 3+ Reps at 90% of 90%

Use this calculator to make it easy. Week #2

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

Metcon (AMRAP – Reps)

8 Minute AMRAP Of:

– 10 Sumo Deadlift High Pull 95/65

– 10 Lateral Bar Over Burpees