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WODs

Barbell

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Even during class please announce to the coach “This is for My FIT Number” before doing anything you are going to log. We have to change from coaching mode to judging mode to make sure you meet the standards and the weight is accurate.
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XS CrossFit – Barbell Club

P: Back Squat (1×5 @ 9, 3×5 @8)

Warm-up to a working weight. @9 = could have done 1 more rep. @ 8 = 2 more reps. Put first set in comments.

P: Shoulder Press (3×5 @ 8)

Warm-up to a working set. @8 = could have done 2 more reps.

P: Power Clean (3×3 @ 8)

Back-to-back. Short reset ok.

W: Power Clean (3×3 @ 7)

Back-to-back. Short reset OK. @ 7 = could have done 3 more reps. Just harder than a warm-up.

W: Hang Squat Clean (3×3 @8)

Linked. @ 8 = could have done 2 more reps.

W: Back Squat (3×5 @ 8)

W: Shoulder Press (3×5 @ 8)

Thursday, January 10th, 2019

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Even during class please announce to the coach “This is for My FIT Number” before doing anything you are going to log. We have to change from coaching mode to judging mode to make sure you meet the standards and the weight is accurate.
.

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5-3-3-1-1RM)

Build in weight to find a 1-Rep-Max bench press.

Gymnastics

1 Strict Pull-up every 10 seconds for 6 minutes.

Use bands or a weight vest as necessary but keep them STRICT.

Metcon

Metcon (Time)

FOR TIME:

-50/35 Calorie AAB

-400m run (9 laps inside)

-50/35 Calorie row

-400m run (9 laps inside)

Wednesday, January 9th, 2019

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Even during class please announce to the coach “This is for My FIT Number” before doing anything you are going to log. We have to change from coaching mode to judging mode to make sure you meet the standards and the weight is accurate.
.

XS CrossFit – General CrossFit

Challenge

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

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
1 minute of work at each movement, immediately onto the next movement. The clock does not stop between exercises. 1 minute rest between rounds.

Women’s RX:

WB: 14#-9’

SDHP & PP: 55# barbells

BJ: 18″

Tuesday, January 8th, 2019

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
.

XS CrossFit – General CrossFit

Weightlifting

Push Jerk + Split Jerk (EMOM x 8)

Perform 1 push jerk and 1 split jerk every minute on the minute for 8 rounds. Build in weight.

Metcon

Metcon (Time)

FOR TIME:

30-20-10 reps of:

-DB deadlifts (50s/35s)

-Burpee box jumps overs (24/20″)

Monday, January 7th, 2019

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
.

XS CrossFit – General CrossFit

Weightlifting

Front Squat (5-5-5-5)

5@ 60%

5@ 65%

5@ 70%

5@ 70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 3 MIN:

-9 power cleans (75/55#)

-10/7 calorie row

REST 3 MIN

AMRAP 3 MIN:

-7 hang squat cleans (95/65#)

-10/7 calorie AAB

REST 3 MIN

AMRAP 3 MIN:

-5 squat cleans (115/75#)

-10/7 calorie row

Barbell

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.
Starting this Thursday we are adding a barbell class on Thursday evenings at 5pm.
.

XS CrossFit – General CrossFit

Snatch Grip Deadlift (5×3)

Build.

Push Jerk (3-3-2-2-1-1-1-1-1)

Build to heavy single, but not a 1RM. Do all the singles at the same weight. Split jerk is fine.

Barbell

Announcements

– Open Seminars –
– Saturday (1/12) 1pm-2:30pm Open Seminar 1 of 6 (Pull Ups & Toes-To-Bar)
Join us for our Open Prep Seminars for the next 6 weeks on Saturdays from 1pm to 2:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. The cost will be $30 for all six or $10 for one Seminar. These were a big hit the last 2 year and we only have 40 spots available so sign up asap or tell a coach to sign you up. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/
.
You can now sign up for a body fat test time along with signing up your team. Use the link below to go to the Team Body Fat Competition page.

2019 Team Body Fat Competition


.

XS CrossFit – General CrossFit

Power Snatch (4×3)

Warm-up to a ~65% weight. Feel like you could hit another 3 power snatches. Touch-and-go. Adjust weight as necessary.

Power Snatch + Hang Squat Snatch (5 x complex)

Type the details of the weightlifting
Build

Push Press (3×5)

Warm-up to a weight were your feel like you could do two more (7) each set.