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WODs

October 15, 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.
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Open Team Leaderboard
http://xscrossfit.com/wp-content/uploads/2019/10/2020-Team-Open-Leaderboard.htm
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No Kids class this Wednesday the 16th.
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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.
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XS CrossFit – General CrossFit

Tabata Double-under (AMRAP – Reps)

Tabata Double-under
Score is total # of reps for all 8 rounds

Metcon (AMRAP – Reps)

2 Rounds Of:

4 Min AMRAP Of:

– 150m Row

– 16 DB Hang Clean and Jerks Alt 50/35 (single DB)

2 Min Rest

4 Min AMRAP Of:

– 30 Abmat Sit Ups

– 16 DB front rack Lunges in place 50/35 (single DB)

2 min rest
Score is Total Reps

Every 10m on rower is 1 rep

October 14, 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.
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XS CrossFit – General CrossFit

Front Squat (Max Reps at 80% of 1 RM)

E2MOM

Starting with 50% of your 1 RM Front Squat -10 reps

Min 2- 60%-8 Reps

Min 4- 70%- 6 reps

Min 6- 80%- Max Reps

Metcon (Time)

4 Rounds for Time

8 Toes thru rings

8 Box Jumps 30’/24′

8 Deadlifts 155#/105#

400 Meter Run

Sunday October 13, 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 Teams
http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
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Submit your Open score at
https://games.crossfit.com
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No Kids classes this week on Monday the 14th and Wednesday the 16th.
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Hip Ext.

250M Row

10 C2 Crunches

*3 Rounds, NFT

Strength

Deadlift (Build to 87%, then do 10×1)

10 Singles at 87%.

Focus on setup

Weightlifting

Snatch (1 Set (60%), 1 Set (70%), 1 Set (80%), Build)

Snatch + OHS (1+1)

Build in weight after 80%

Record Heaviest Weight

Saturday October 12, 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 Teams
http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
.
Submit your Open score at
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Suitcase DL

10 Weighted Good Mornings

5/5 KB Snatch

*3 Rounds, NFT

Strength

Shoulder Press (Build to a heavy single, then drop to 5×3 (70%))

Shoulder Press (5×3 (70%))

Weightlifting

Clean and Jerk (1 Set (60%), 1 Set (70%), 1 Set (80%), Build)

(2+1) – Two Cleans Plus One Jerk

After 80%, Build in Weight.

Record Heaviest Weight

Friday, October 11th, 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 Teams
http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
.
Submit your Open score at
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

2020 CrossFit Games Open workout 20.1

Rx: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

OR

S: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

OR

55+: Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/ 65lb

10 bar-facing burpees

Time cap: 15 minutes
65/45#

OR

55+ S: Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes
45/35#

October 10, 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.
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XS CrossFit – General CrossFit

Metcon (AMRAP – Reps)

EMOM x 4

Min 1 -30 Double unders-60 Singles

Min 2 Med Ball Sit Ups 20/14

Min 3 Cal Row

Min 4 Rest
If working on Double Unders-work for 30 seconds.

Score is total reps of Med Ball Sit Ups and Calories rowed

Thursday October 10, 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.
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XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

100m Pinch Grip Carry

2x50m Sprint

7 OH Walking Lunge with Plate

*3 Rounds, NFT

Strength

Overhead Squat (5×5 (70%) and 5×5 (75%)

Weightlifting

Clean Pull (5×3 (80%) and 5×3 (85%))