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WODs

Thursday, January 16th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Reps)

AMRAP 6 MIN:

– 20 KB swings (53/35#)

– 10 Alt. leg KB box step-ups (24/20″ w/ 53/35#)

– 5 strict pull-ups

REST 4 MIN

REPEAT (start from beginning)
Score is total reps for both 6 min AMRAPs.

Accessory Work

3 rounds not for time:

– 8 (ea leg) Bulgarian split squats

– 16 abmat sit-ups

– max handstand walk attempt

Wednesday, January 15th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
.

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5-5-5-5-5+)

Take 90% of 1 RM barbell bench press

Set 1 – 5 Reps at 45% of 90%

Set 2 – 5 Reps at 55% of 90%

Set 3 – 5 Reps at 65% of 90%

Set 4 – 5 Reps at 75% of 90%

Set 5 – 5+ Reps at 85% of 90%

Use this calculator to make it easy.

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

Deadlift (1 x 10 for 3 rounds)

Perform 1 deadlift every 20 seconds 10 times for 3 rounds.

Take 90% of 1 RM Deadlift.

Round 1: 10 @ 65% of 90%

Round 2: 10 @ 75% of 90%

Round 3: 10 @ 85% of 90%

Rest enough to change weights between rounds. Enter the weight lifted for round 3 reps as your score.

Metcon

Metcon (AMRAP – Reps)

DOUBLE TABATA

Alternate:

-Plank

– Air squats
Score is total air squats for the double tabata (8 rds of ea for 16 total rds of 20 sec work, 10 sec rest)

Tuesday, January 14th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge and you’re not signed up for one please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
.

XS CrossFit – General CrossFit

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
Females:

14# to 9’

55# barbells

18″ box jumps

Accessory Work

3 sets for quality, not time:

-Max effort L-sit

-9 slow GHD hip extensions

Monday, January 13th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge and you’re not signed up for one please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
.

XS CrossFit – General CrossFit

Weightlifting

Compare to 12/16/19. Goal is to beat your last 5+ by adding a little weight or more reps.

Back Squat (5×5+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 45% of 90%

Set 2 – 5 Reps at 55% of 90%

Set 3 – 5 Reps at 65% of 90%

Set 4 – 5 Reps at 75% of 90%

Set 5 – 5+ Reps at 85% of 90%

Use this calculator to make it easy.

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

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 MINUTES:

2, 4, 6, 8, 10…reps of

– Power Clean & jerk (135/95)

– Lateral burpees over bar

Sunday January 12, 2020

Announcements

The Nutrition Challenge starts TODAY! Make sure to fill out and submit your daily form (Monday Day #1) at http://xscrossfit.com/nutrition-challenge/

If you’re doing the nutrition challenge or want to sign up last minute complete these 3 steps.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT

Strength

Cluster (5@60%, 5@65%, 3@70%, 3@75%, 6×1@80%)

Weightlifting

Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

Saturday January 11, 2020

Announcements

Complete these 3 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Good Mornings (Banded or Empty Barbell )

10 KB Suitcase DL Choose Weight)

100m Sprint

*3 Rounds, NFT

Strength

Front Squat (3×10 at 80%)

Build in weight, then do 10 sets of 3 reps at 75-80%.

Weighted Sit-ups (10×10)

10 Sets of 10 in between front squat reps.

Weightlifting

Deadlift (2×5@60%, 2×4@75%, 2×3@80%, 2×2@86%, 3×1)

3×1 to be performed at whatever percent you feel good with for the day.

OK to Sumo DL or Traditional DL.

Record Heaviest Lift.

January 10, 2020

Announcements

Complete these 4 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

4.) Challenge Seminar this Saturday 1/11 @ 1pm. If you can make it go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar. (If you’re not sure about doing the Nutrition Challenge just show up to the seminar to get all the information)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – General CrossFit

Karabel (Time)

10 Rounds for Time

-3 Power Snatches (135/95 lb)

-15 Wall Ball Shots (20/14 lb)
The “Karabel” benchmark WOD is a mash-up of two classic CrossFit “Girls” WODs: “Karen” and “Isabel”.