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WODs

Barbell

XS CrossFit – General CrossFit

Weightlifting

Front Squat (4 x 5)

Build in weight. No more than 75% of 1 rep max.

Thruster (4 x 12)

These are from the rack. All sets at the same weight. Between 45 to 50% of 1 rep max. Give yourself enough rest between sets to get all 12 reps without having to re-rack the weight.

Barbell

Announcements

– Nutrition Challenge –
*** Important 3 things to take care of before Sunday if you are doing the Nutrition Challenge***
1. Sign up for a Body Fat test time this weekend (if you can’t make it email alex@XSCrossFit.com to set up a time next week. http://xscrossfit.com/body-fat-sign-up/
2. Register for the Challenge at this link and use the “Have you used Wodify before? Sign into your account” button and use your Wodify login. https://app.wodifyrise.com/Event/Event.aspx?u=6weeknutritionchallenge2018
3. Download Wodify Rise App on your phone.
If you can’t make the Nutrition Seminar on Sunday at 3pm that is ok. Please do all 3 of these things before Sunday and we will make sure you still get the handouts from the Seminar.
.
– Open Seminars –
– This Sunday (1/14) 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 Sundays 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 last 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/

If you have questions please ask a coach or email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Weightlifting

Pause Snatch + High Hang Snatch (4 x (1 + 1))

Build in weight. Movement starts from the floor, pauses for 1 second at the knee, and goes into a full snatch from there. Bring the bar back down into the high hang position and complete another full snatch.

Bench Press (3 x 6)

All reps are at 80% of 1 rep max.

Friday, January 12th, 2018

Announcements

– Nutrition Challenge –
*** Important 3 things to take care of before Sunday if you are doing the Nutrition Challenge***
1. Sign up for a Body Fat test time this weekend (if you can’t make it email alex@XSCrossFit.com to set up a time next week. http://xscrossfit.com/body-fat-sign-up/
2. Register for the Challenge at this link and use the “Have you used Wodify before? Sign into your account” button and use your Wodify login. https://app.wodifyrise.com/Event/Event.aspx?u=6weeknutritionchallenge2018
3. Download Wodify Rise App on your phone.
If you can’t make the Nutrition Seminar on Sunday at 3pm that is ok. Please do all 3 of these things before Sunday and we will make sure you still get the handouts from the Seminar.
.
– Open Seminars –
– This Sunday (1/14) 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 Sundays 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 last 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/

If you have questions please ask a coach or email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 MIN:

-20m DB walking lunge (30/20) [50/35]

-10 knee raises [toes-to-bar]

-20m DB walking lunge

-10 hand-release push-ups [HSPU]
DB’s must be at the shoulders during lunges.

60 reps per round.

Thursday, January 11th, 2018

XS CrossFit – General CrossFit

Strength

Metcon (No Measure)

EMOM for 10 min:

ODD MIN: 5 deadlift @70-75%

EVEN MIN: 5 ring dips

Metcon

Slam ball demo and standards:

https://www.youtube.com/watch?v=7gLEmS4nwi0

Metcon (Time)

10! reps for time:

-Slam balls (40/30)

-Abmat sit-ups
10, 9, 8, 7…etc.

Remember to drop and catch the ball on the first bounce for reps to count.

Wednesday, January 10th, 2017

Announcements

– Open Seminars –
– Sunday 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 Sundays 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. Unfortunately, with the amount of prep and having multiple coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all six or $10 for one Seminar. These were a big hit last year and we only have 40 spots available so sign up asap. 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/

If you have questions please ask a coach or email Alex@XSCrossFit.com
.
– Nutrition Challenge –
Body Fat Sign Up Sheet for this weekend http://xscrossfit.com/body-fat-sign-up/
If you can NOT make it this weekend please email Alex@XSCrossFit.com to setup a time to do your Body Fat Test next week.
Here are the times for everything that will be going on this weekend.
– Saturday from 10am-1pm Body Fat testing for the challenge.
– Sunday 10am-1pm Body Fat testing
– Sunday 3pm-4:30pm Nutrition Seminar
– Sunday 4:30pm-6pm Body Fat testing
Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym.
.

XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

OR

15.3 alternate scaling (AMRAP – Reps)

14-Minute AMRAP of:

-7 burpee pull-ups

-50 Wall-ball shots (14/10# to 9′)

-200 single unders

Tuesday, January 9th, 2018

Announcements

– Nutrition Challenge –
We will post a link to sign up for a Body Fat Testing time tomorrow. Here are the times for everything that will be going on this weekend.
– Saturday from 10am-1pm Body Fat testing for the challenge.
– Sunday 10am-1pm Body Fat testing
– Sunday 3pm-4:30pm Nutrition Seminar
– Sunday 4:30pm-6pm Body Fat testing
Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym.
.
– Open Seminars –
– Sunday 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 Sundays 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. Unfortunately, with the amount of prep and having multiple coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all six or $10 for one Seminar. These were a big hit last year and we only have 40 spots available so sign up asap. 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/

If you have questions please ask a coach or email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Gymnastics

Strict Pull-ups (2-3-4-MAX EFFORT)

Work up to a max effort set of strict pull-ups. Use bands if necessary, but no kipping!

Compare to 4/13/17.

Metcon

Metcon (Time)

21-15-9 REPS FOR TIME:

-Hang power cleans (95/65) [135/95]

-Bar facing burpees

-Box Jumps (24/20)

-2Min rest between each round

Monday, January 8th, 2018

Announcements

The 6-week XS CrossFit Nutrition Challenge will start on Sunday, January 14th with a Nutrition seminar from 3pm to 4:30pm. Build your team of 3 people for a habit based points challenge and a body fat challenge. Sign up your team of 3 on the whiteboard at the gym. There is also more info on the whiteboard at the gym.
.
Join us for our Open Prep Seminars for the next 6 weeks on Sunday from 1pm to 3:30pm. This is not a normal CrossFit class. Each week there will be multiple coaches focusing on specific movements and mental aspects of the Open. Unfortunately, with the amount of prep and having multiple coaches these Seminars are not included in your normal monthly membership. The cost will be $30 for all six or $10 for one Seminar. These were a big hit last year and we only have 40 spots available so sign up asap. Here is a link to this Sundays Toes-To-Bar/Pull Ups Seminar on the XS CrossFit events page (you can also sign up and pay at this link) http://xscrossfit.com/event/toes-to-barpull-ups-training-vs-competition/

If you have questions please ask a coach or email Alex@XSCrossFit.com
.

XS CrossFit – General CrossFit

Gymnastics

10-15 minutes to work on handstand push-ups or handstand walking.

Scaling options for HSPU, such as pike push ups, should also be practiced.

Metcon

Metcon (AMRAP – Reps)

5 Rounds for max. reps

Every 2 min (on the 0:00, 2:00, 4:00, 6:00, and 8:00)

-Row 24/18 calories

-Max. HSPU with time remaining
Score is total HSPU performed.

THEN

Bring Sally Up (No Measure)

To the song “Flower” by Moby, perform pause squats on “bring Sally down” and stand up on “bring Sally up.” This amounts to 30 reps in 3:30 with no rest at the top.
https://youtu.be/_gPDULwKOkY