banner

WODs

Sunday October 20, 2019

Announcements

Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5 Weighted Pushups

10 Barbell Good Mornings

10 Barbel Strict Press

*3 Rounds, NFT

Strength

Bench Press (10×3 – Build in weight for a heavy set.)

Record Heaviest Set

Weightlifting

Clean and Jerk (Build to a HS, then drop to 80% for 3 Sets)

Clean Deadlift + Power Clean + Push Jerk

Clean and Jerk (80% of HS)

Saturday October 19, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5 Strict T2B

10 Romanian Deadlifts

5/5 DB Strict Press

*3 Rounds, NFT

Strength

Snatch (5 working Sets (50-70%))

Snatch Push Press + OHS (3+1)

Record Heaviest Set

Weightlifting

Snatch Pull (5×3 (80%), 5×3 (85%))

Saturday October 19, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

5 Strict T2B

10 Romanian Deadlifts

5/5 DB Strict Press

*3 Rounds, NFT

Strength

Snatch (5 working Sets (50-70%))

Snatch Push Press + OHS (3+1)

Record Heaviest Set

Weightlifting

Snatch Pull (5×3 (80%), 5×3 (85%))

Friday, October 18th, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.
No General CrossFit class at 6:30pm or 7:30pm on Thursday’s for the next 4 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – General CrossFit

Metcon

RX: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

SC: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Thursday October 17, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.
No Kids class this Wednesday the 16th.
.
No General CrossFit class at 6:30pm or 7:30pm on Thursday’s for the next 4 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

5 Seated Box Jumps

10 Bent Over Rows

5 Goblet Squats

*3 Rounds, NFT

Bent Over Row

This is here if you would like to record your Bent Over Row Weight.

Strength

Back Squat (3×3 (70%), 3×3 (75%, 3×3 (80%))

Weightlifting

Deadlift (5×3, Build for 5 working sets)

Stiff Legged Deadlift.

October 17, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.
No Kids class this Wednesday the 16th.
.
No General CrossFit class at 6:30pm or 7:30pm on Thursday’s for the next 4 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – General CrossFit

Wall Plank

Reps = total seconds

Metcon (Time)

4 Rounds for Time

-500 meter row

-10 burpees

-2 min Rest
Compare to Feb 21, 2019

October 16, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
.
No Kids class this Wednesday the 16th.
.
No General CrossFit class at 6:30pm or 7:30pm on Thursday’s for the next 4 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – General CrossFit

A: Metcon (Time)

For Time

12 Snatch 135/95

12 Bar Muscle Ups

1 min rest

9 Snatch 135/95

9 Ring Muscle Ups

1 Min Rest

6 Snatch 135/95

6 Bar Muscle Ups

B: Metcon (Time)

For Time

12 Snatch 95/65

18 Chest to Bar Pull Ups

Rest 1 Min

9 Snatch 95/65

12 Chest to Bar Pull Ups

Rest 1 min

6 Snatch 95/65

9 Chest to Bar Pull Ups

C: Metcon (Time)

For Time

12 Snatch 75/55

24 Pull Ups

Rest 1 Min

9 Snatch 75/55

18 Pull Ups

Rest 1 Min

6 Snatch 75/55

12 Pull Ups