banner

WODs

Friday, January 18th 2019

Announcements

– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.
Below is a link to the list of all the teams and people on each team doing the Body Fat Competition. Make sure you’re on the list and know who is on your team! If you want to add/change your team name please email Alex@XSCrossFit.com. Good Luck!
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.

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

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

CrossFit Games Open 15.3 Masters 55+ (AMRAP – Reps)

14-Minute AMRAP of:

100 Double-Unders

50 Wall-Ball Shots, 20# / 10#

7 Muscle-ups

*9 Foot Target*

Thursday, January 17th 2019

Announcements

– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.
Below is a link to the list of all the teams and people on each team doing the Body Fat Competition. Make sure you’re on the list and know who is on your team! If you want to add/change your team name please email Alex@XSCrossFit.com. Good Luck!
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.

XS CrossFit – General CrossFit

Metcon

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

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

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)

Masters

If you are 50 or over

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)

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

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)

Wednesday, January 16th 2019

Announcements

WOW is on Thursday – Lurong WOD #1 Raising The Bar Test
.
– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Make sure a coach watches you do the movement.
.

XS CrossFit – General CrossFit

Strength

Shoulder Press (seated) (10-8-6-4-2-1)

Feet must not be anchored on ground, must use flat bench and remove bar from rig into set starting position prior to lift.

Metcon

Metcon (Time)

4 Rounds For Time:

3 Bar Muscle-Ups

6 Devil’s Press (50/35)
https://www.youtube.com/watch?v=_-iCGodEZNo

Tuesday, January 15th 2019

Announcements

WOW is on Thursday – Lurong WOD #1 Raising The Bar Test
.
– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Make sure a coach watches you do the movement.
.

XS CrossFit – General CrossFit

Gymnastics

Metcon (No Measure)

4 Rounds NFT

30 Seconds Rings L-Sit

15 Ring Rows

Clean and Jerk (1RM)

Metcon

Metcon (AMRAP – Reps)

20 Minute Running Clock:

0-12 Minutes find 1RM Clean and Jerk

12-20 Minutes Max Pullups [RX+ Strict Pull Ups]
(If you come off of the bar, you must perform 4 burpees prior to resuming pullups) Score is sum of 1RM C&J in lbs plus total number of pullups completed in 8 minutes.

OR

Metcon

Metcon (AMRAP – Reps)

Scaled Version

20 Minute Running Clock:

0-12 Minutes find 1RM Clean and Jerk

12-20 Minutes Max KB Swings (20-25% of C&J) Any time the KB stops swinging, regardless of touching ground, athlete must perform 4 burpees prior to resuming KB Swings) Score is sum of 1RM C&J in lbs plus total number of KB Swings completed in 8 minutes.

Monday, January 14th 2019

Announcements

Last chance to sign up for the Team Body Fat Competition. If you do decide to sign up today please email Alex@xscrossfit.com to setup a time for your body fat test.

2019 Team Body Fat Competition


.
WOW is on Thursday – Lurong WOD #1 Raising The Bar Test
.
– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.

XS CrossFit – General CrossFit

Strength

Back Squat (3-3-3-3-3-3)

Super set with max set of pushups between each set of back squats

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Barbell

Announcements

WOW is on Thursday – Lurong WOD #1 Raising The Bar Test
.
– Open Seminar #2 –
– Saturday (1/19) 1pm-2:30pm Open Seminar 2 of 6 (Double Unders/Pistols & Goals for the Open) Join us for our Open Prep Seminars for the next 5 weeks on Saturdays 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-2-of-6-double-unders-pistols-goals-for-the-open-2/
.
Sign up and start putting your points in at https://MyFITNumber.com use discount code: xscrossfit2011.
Make sure a coach watches you do the movement.
.

XS CrossFit – Barbell Club

P: Deadlift (1×3 @ 9, 2×5 @ 8)

Put first set in in comments.

P: Bench Press (5×5 @ 8)

P: Power Snatch (3×3 @ 8)

W: Power Snatch (4×3 @ 7)

W: Hang Snatch (5×2 @ 8)

Hang Squat Snatch

W: Bench Press (3×5 @ 8)

W: Deadlift (3×3 @ 8)

Barbell

XS CrossFit – Barbell Club

P: Back Squat (2×5 @ 9, 3×5 @ 8)

@ 9 = know that you could have done 1 more rep for a set. Put first 2 sets in comments.

P: Shoulder Press (3×10 @ 8, AMRAP @ -10%)

Put reps and weight for AMRAP in comments.

P: Power Clean (3×3 @8)

W: Power Clean (3×3 @ 7)

All sets at same weight.

W: Squat Clean (3-2-5 )

Build between sets. Rest between each rep as necessary. The weight for 5 should be a weight that you know you could lift twice in a row (i.e. @ 9)

W: Front Squat (3×10 @ 8, AMRAP @ -10%)

Take 10% off the weight used for the working set. Record reps and weight of the AMRAP in comments.