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WODs

Monday, February 19th, 2018

Announcements

Second Body Fat Test Sign Up Sheet. The testing starts on Wednesday.
– Men (http://xscrossfit.com/body-fat-sign-up-men/)
– Women (http://xscrossfit.com/body-fat-sign-up/)

XS CrossFit – General CrossFit

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Metcon

https://journal.crossfit.com/article/cfj-crossfit-wod-180131

Metcon (Time)

For time:

-30 overhead walking lunges

-30 knees-to-elbows

-30 sit-ups

-30-cal. row

-30 sit-ups

-30 knees-to-elbows

-30 overhead walking lunges
Men: Lunge with 45-lb. plate

Women: Lunge with 25-lb. plate

CrossFit.com WOD from 180131

Barbell

XS CrossFit – General CrossFit

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Weightlifting

Heaving Snatch Balance (5 x 3)

Build in weight. Movement is initiated by heaving the weight off your shoulders before getting under the weight.

Overhead Squat (3 x 15)

Build to a heavy set of 15. Gold standard is to do 15 reps at body weight…

Barbell

XS CrossFit – General CrossFit

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Weightlifting

Bench Press (4 x 7)

All sets at 70%.

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Friday, February 16th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it TODAY by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey
If you just signed up for The Open please make sure your name is on this list. I will keep updating this list at least once every 24 hours.
Zach Endicott
Randy Reyes
Aileen Reyes
Andy Etzen
Robert Williams
Will Long
Andy Stewart
Chelsea Hunter
Kirsten Gaskell
Alex Tuel
Alejandra Houston
Jill Schultz
Darla McDowell
Sandy Williams
Shawn McDowell
Michael Claiborne
Sarah Gompert
Jen Endicott

XS CrossFit – General CrossFit

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Metcon

Metcon (Time)

For time:

-50 “Curtis P’s” (95/65#)
A power clean, one lunge on each leg, and shoulder to overhead is one rep.

Thursday, February 15th, 2018

XS CrossFit – General CrossFit

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Metcon

Metcon (Time)

The Chelsea’s Birthday WOD

With a partner, 2 rounds for time:

-34 Double-unders

-28 Abmat sit-ups

-21 Burpee box-jump-overs (24/20″)

-10 Handstand push-ups

-21 Power cleans (135/95#)

-28 DB snatch, alt. arm (50/35#)

-34 Double-unders
Share the work however necessary with 1 athlete working at a time. 1 athlete does all the double-unders at the beginning of the round and the other athlete must finish the round with 34 DU.

Wednesday, February 14th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it before 2/17 by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey
People that have just signed up. If you just signed up for The Open please make sure your name is on this list. I will keep updating this list at least once every 24 hours until Friday 2/16 night.
Zach Endicott
Randy Reyes
Aileen Reyes
Andy Etzen

XS CrossFit – General CrossFit

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Metcon

Metcon (Time)

4 rounds for time:

-30/20 Calorie row

-20/15 Calorie Assault Air Bike

-100m Sprint

-Rest 2 minutes

Tuesday, February 13th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it before 2/17 by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey

XS CrossFit – General CrossFit

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Squat Snatch (1-1-1-1-1)

Work up to a heavy single in preparation for the workout. If you cannot get to the weight of the 3rd bar in the metcon consider scaling the weights appropriately.

Weightlifting

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

OR

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted