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WODs

Saturday September 28, 2019

Announcements

27 hours of CrossFit WODs ***STARTRD YESTERDAY @ 6AM*** for the Angelman Syndrome Foundation. Below is a link to see the workouts and to go to the donation page.

27 Hours for the Angels


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Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

8 KB Suitcase Deadlifts

8 KBS

100m Puinch Grip Carry

3 Rounds, NFT

Strength

Deadlift (Build in Weight to 80-85%, then do 10×1 at 80-85%)

Weightlifting

Shoulder Press (seated) (Seated DB Strict Press – 5×3)

This should be heavy for your 5 sets.

Friday, September 27th, 2019

Announcements

27 hours of CrossFit WODs ***TODAY STARTING @ 6AM*** for the Angelman Syndrome Foundation. Below is a link to see the workouts and to go to the donation page. There is 1 spot left at 4pm Saturday to workout with Scotty if anyone wants to sign up go to this link.

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

Wodapalooza 5 & 6

21-15-9

Thruster (95/65)

Cals Row

Lateral Burpee Over Bar
12 Minute Time Cap

If finish before 12 Minutes start Event 6

THEN

Clean and Jerk (Wodapalooza Event 6)

Until 15 Minutes

Establish 1 RM Clean and Jerk

Thursday, September 26th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Challenge

Rope climb

Max set of rope climb in 3 minutes

Metcon

FT: Metcon (Time)

For Time

Teams of 3 (1 person working at a time)

100/90/80/70 Cals AAB

100 Box Jump Overs (24/20)

400 M Farmers Carry (70’s/60’s/50’s/40’s)

10 Rope Climbs (15′)

400 M Farmers Carry (70’s/60’s/50’s/40’s)

100 Box Jump Overs (24/20)

100/90/80/70 Cals AAB
MMM/MMF/MFF/FFF

Thursday September 26, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

20-60 second Nose to Wall Hold

5 Strict T2B

5-7 Weighted Pushups

3 rounds, NFT

Strength

Push Jerk (5×5 at 70%)

Weightlifting

Snatch (3 Position Snatch (ground, below knee & above knee)

1@55%

1@60%

1@65%

4@70%

Wednesday, September 25th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Challenge

Rope climb

Max set of rope climb in 3 minutes

Metcon

FT: Metcon (Time)

For Time

Teams of 3

100/90/80/70 Cals AAB

100 Box Jump Overs (24/20)

400 M Farmers Carry (70’s/60’s/50’s/40’s)

10 Rope Climbs (15′)

400 M Farmers Carry (70’s/60’s/50’s/40’s)

100 Box Jump Overs (24/20)

100/90/80/70 Cals AAB

Wednesday, September 25th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (Tempo: 3 seconds down, 2 seconds pause, explode up)

6 x 3

50-55-60-65-70-75% of 1 RM Back Squat

Metcon

AMRAP: Metcon (AMRAP – Reps)

3 x 2 Minute Rounds

– 200m Run

– Max Push Ups

1 Minute Rest Between Rounds

Tuesday, September 24th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – General CrossFit

Challenge

Jump Rope (Single Unders) Unbroken (AMRAP – Reps)

OR

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders

Metcon

AMRAP: Metcon (AMRAP – Reps)

5 Rounds

1 Min Wall Balls (20#-10’/14#-9′)

1 Min Hang Power Snatch (75/55)

1 Min Double Unders (score divided by 4)

1 Min Rest