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WODs

02/17/2019

Announcements

***MORE TIMES HAVE BEEN ADDED*** The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
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Join us for the Open announcement at 6pm on Thursday.
No 7:30pm class on Thursday. A few people will be doing the Open WOD at 7:30pm. Feel free to come hangout.
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Open Teams are posted at the link below! Your Coach should be working on a team name. Feel free to give them some ideas.
http://xscrossfit.com/wp-content/uploads/2019/02/Open-Team-Sheet.htm
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XS CrossFit – General CrossFit

P: Bench Press (2×5@9, 2×5@8)

Score @9. Record @8 in comments.

P: Barbell Shrugs (3×5@8, 3×5@8)

First 3×5 is with a clean grip. Second 3×5 with with a snatch grip. Score clean grip and put snatch grip in comments.

P: Weighted Pull-ups (3×5@8)

Use a band or weight that allow you to complete the sets at the right intensity.

W: Snatch Balance (3×3@7)

W: Metcon (Weight)

5x (2 snatch high pulls + 1 power snatch) Build

W: Squat Snatch (8×1@8)

This should be a weight that you could hit 3 times with a quick reset.

02/16/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
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JULIA YODER
GREG WYATT
ANDREW FRASER
ALEX ETZEN
DEBRA ETZEN
DAVID SICKELS
BART BLUMBERG
JESSICA POE
NOAH POE
ALEX TUEL
JOHN MACE
CAITLIN BLUMBERG
KADE SNIDER
RYAN KOLB
PETE WALLER JR.
ROBERT WILLIAMS
CHRIS DUDLEY
SHELLY BOCHYNSKI
TOM BOCHYNSKI
HENRY LONG
FLAVIA LINGLE
MARGARET MATT
KRIS BECKA
KELLY ARCHIBALD
TYLER LILLY
LESLIE MEDCALF
JUSTIN KRAGENBRINK
KIRSTEN GASKELL
BRYAN WERKMEISTER
TAYLOR TISCHHAUSER
ROBYN BUCKLAND
JESSIE WARLEY
ANDREW ETZEN
JIMMIE KEAS
NICHOL GAGNON
MORIAH SMITH
MARISSA AZUA
ANNETTE BROOK
LAUREN CRINER
RENEE DAVIS
AARON BUTLER
MICHAEL O’FLYNN
NICOLE ROST
PAUL RIEGER
CATHY ELLIS
DAVID MARTIN
ANDY STEWART
DARLA MCDOWELL
SHAWN MCDOWELL
SUSAN SCHOENE
ROBERT SCHOENE
SARAH NEWMAN
DANIEL YODER
JILL SCHULTZ
AMANDA NICKERSON
ED DONOVAN
CRAIG JONES
SHERYL ORAWIEC
MEAGAN BAKER
LISA MALINAK
SARAH DALEY
TYLER REINMILLER
HEATHER LAYMAN
ASHLEY AVERETT
CHRIS ROZELLE
Here are the people signed up for the open. If you are not on this list please sign up TODAY at https://games.crossfit.com.

XS CrossFit – Barbell Club

P: Bench Press (4×8@8)

P: Shoulder Press (3×3@9)

P: Push Jerk (5×2@9)

P: Power Clean (4×3@8)

W: Metcon (Weight)

7x (clean + front squat + split jerk) @9

W: Deadlift (3×3@8)

W: Metcon (Weight)

5x (2 push-press + 2 jerk) @9

02/16/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
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XS CrossFit – General CrossFit

P: Back Squat (4×8@8)

P: Shoulder Press (3×3@9)

P: Push Jerk (5×2@9)

P: Power Clean (4×3@8)

W: Metcon (Weight)

7x (clean + front squat + split jerk) @9

W: Deadlift (3×3@8)

W: Metcon (Weight)

5x (2 push-press + 2 jerk) @9

Friday, February 15th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
.
JULIA YODER
GREG WYATT
ANDREW FRASER
ALEX ETZEN
DEBRA ETZEN
DAVID SICKELS
BART BLUMBERG
JESSICA POE
NOAH POE
ALEX TUEL
JOHN MACE
CAITLIN BLUMBERG
KADE SNIDER
RYAN KOLB
PETE WALLER JR.
ROBERT WILLIAMS
CHRIS DUDLEY
SHELLY BOCHYNSKI
TOM BOCHYNSKI
HENRY LONG
FLAVIA LINGLE
MARGARET MATT
KRIS BECKA
KELLY ARCHIBALD
TYLER LILLY
LESLIE MEDCALF
JUSTIN KRAGENBRINK
KIRSTEN GASKELL
BRYAN WERKMEISTER
TAYLOR TISCHHAUSER
ROBYN BUCKLAND
JESSIE WARLEY
ANDREW ETZEN
JIMMIE KEAS
NICHOL GAGNON
MORIAH SMITH
MARISSA AZUA
ANNETTE BROOK
LAUREN CRINER
RENEE DAVIS
AARON BUTLER
MICHAEL O’FLYNN
NICOLE ROST
PAUL RIEGER
CATHY ELLIS
DAVID MARTIN
ANDY STEWART
DARLA MCDOWELL
SHAWN MCDOWELL
SUSAN SCHOENE
ROBERT SCHOENE
SARAH NEWMAN
DANIEL YODER
JILL SCHULTZ
AMANDA NICKERSON
ED DONOVAN
CRAIG JONES
SHERYL ORAWIEC
MEAGAN BAKER
LISA MALINAK
SARAH DALEY
TYLER REINMILLER
HEATHER LAYMAN
ASHLEY AVERETT
CHRIS ROZELLE
Here are the people signed up for the open. If you are not on this list please sign up TODAY at https://games.crossfit.com.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

4 Rounds

-12 Pull ups

-12 Box Jumps (24″/20″)

-12 Goblet Squats (53/35)

Thursday, February 14th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
.
Here are the people signed up for the open. If you are not on this list please sign up TODAY at https://games.crossfit.com.
JULIA YODER
GREG WYATT
ANDREW FRASER
ALEX ETZEN
DEBRA ETZEN
DAVID SICKELS
BART BLUMBERG
JESSICA POE
NOAH POE
ALEX TUEL
JOHN MACE
CAITLIN BLUMBERG
KADE SNIDER
RYAN KOLB
PETE WALLER JR.
ROBERT WILLIAMS
CHRIS DUDLEY
SHELLY BOCHYNSKI
TOM BOCHYNSKI
HENRY LONG
FLAVIA LINGLE
MARGARET MATT
KRIS BECKA
KELLY ARCHIBALD
TYLER LILLY
LESLIE MEDCALF
JUSTIN KRAGENBRINK
KIRSTEN GASKELL
BRYAN WERKMEISTER
TAYLOR TISCHHAUSER
ROBYN BUCKLAND
JESSIE WARLEY
ANDREW ETZEN
JIMMIE KEAS
NICHOL GAGNON
MORIAH SMITH
MARISSA AZUA
ANNETTE BROOK
LAUREN CRINER
RENEE DAVIS
AARON BUTLER
MICHAEL O’FLYNN
NICOLE ROST
PAUL RIEGER
CATHY ELLIS
DAVID MARTIN
ANDY STEWART
DARLA MCDOWELL
SHAWN MCDOWELL
SUSAN SCHOENE
ROBERT SCHOENE
SARAH NEWMAN
DANIEL YODER
JILL SCHULTZ
AMANDA NICKERSON
ED DONOVAN
CRAIG JONES
SHERYL ORAWIEC
MEAGAN BAKER
LISA MALINAK
SARAH DALEY
TYLER REINMILLER
HEATHER LAYMAN
ASHLEY AVERETT

XS CrossFit – General CrossFit

Metcon

L1: Lurong Level 1 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (65/45)

6 Front Squats (65/45)

5 Shoulder to Overhead (65/45)

OR

L1M: Lurong Level 1 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (45/35)

6 Front Squats (45/35)

5 Shoulder to Overhead (45/35)

OR

L2: Lurong Level 2 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP –

8 Lateral Bar Hop Burpees

7 Cleans (95/55)

6 Front Rack Lunges (95/55)

5 Shoulder to Overhead (95/55)

OR

L2M: Lurong Level 2 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (65/45)

6 Front Rack Lunges (65/45)

5 Shoulder to Overhead (65/45)

OR

L3: Lurong Level 3 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (135/95)

6 Front Rack Lunges (135/95)

5 Shoulder to Overhead (135/95)

OR

L3M: Lurong Level 3 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (115/75)

6 Front Rack Lunges (115/75)

5 Shoulder to Overhead (115/75)

02/14/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
.

XS CrossFit – Barbell Club

P: Deadlift (6×2@9)

P: Bench Press (1×5@9, 4×5@8)

Record @9 in comments.

P: Power Snatch (1×2@9, 2×3@8)

Put @9 in comments.

P: Weighted Pull-ups (3×5@8)

W: Metcon (Weight)

Squat snatch from blocks: 5×2 @9
Set up at low-hang. Make sure the top block ~1.5″s is on.

W: Squat Snatch (10×1@8)

W: Front Squat (1×5@9, 3×5@8)

Record @9 in comments.

Thursday, February 14th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday from 1pm to 2:30pm. Here is a link for more info, you can also sign up and pay at this link. http://xscrossfit.com/event/seminar-6-of-6-rowing-assault-bike-open-etiquette/
.

XS CrossFit – General CrossFit

Metcon

L1: Lurong Level 1 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (65/45)

6 Front Squats (65/45)

5 Shoulder to Overhead (65/45)

OR

L1M: Lurong Level 1 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (45/35)

6 Front Squats (45/35)

5 Shoulder to Overhead (45/35)

OR

L2: Lurong Level 2 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP –

8 Lateral Bar Hop Burpees

7 Cleans (95/55)

6 Front Rack Lunges (95/55)

5 Shoulder to Overhead (95/55)

OR

L2M: Lurong Level 2 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (65/45)

6 Front Rack Lunges (65/45)

5 Shoulder to Overhead (65/45)

OR

L3: Lurong Level 3 – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (135/95)

6 Front Rack Lunges (135/95)

5 Shoulder to Overhead (135/95)

OR

L3M: Lurong Level 3 Masters – Raising The Bar Test (AMRAP – Rounds and Reps)

9 Minute AMRAP

8 Lateral Bar Hop Burpees

7 Cleans (115/75)

6 Front Rack Lunges (115/75)

5 Shoulder to Overhead (115/75)