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WODs

Wednesday, February 14th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it before 2/17 by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey
People that have just signed up. If you just signed up for The Open please make sure your name is on this list. I will keep updating this list at least once every 24 hours until Friday 2/16 night.
Zach Endicott
Randy Reyes
Aileen Reyes
Andy Etzen

XS CrossFit – General CrossFit

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Metcon

Metcon (Time)

4 rounds for time:

-30/20 Calorie row

-20/15 Calorie Assault Air Bike

-100m Sprint

-Rest 2 minutes

Tuesday, February 13th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it before 2/17 by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey

XS CrossFit – General CrossFit

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Squat Snatch (1-1-1-1-1)

Work up to a heavy single in preparation for the workout. If you cannot get to the weight of the 3rd bar in the metcon consider scaling the weights appropriately.

Weightlifting

Metcon

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

OR

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

Monday, February 12th, 2018

Announcements

These are the people that have signed up for the Open under XS CrossFit. If you signed up and don’t see your name here please go to your profile and make sure your affiliate is XS CrossFit. If you would like to sign up please do it before 2/17 by going to https://games.crossfit.com/
Ed Donovan
Gavin Guard
Michelle Deines
Nick Burton
Alex Etzen
Darren Buckland
Pete Waller Jr.
Sara Murphy
Ryan Kolb
Chris Dudley
Justin Kragenbrink
Ryan Trew
Julia Yoder
Ryan Larson
Jessie Warley
T.J. Kragenbrink
Miranda Brunelli
Shelly Bochynski
Tom Bochynski
Susan Schoene
Carly Thomas
David Byers
Mark Delgado
Craig Jones
Kris Becka
Chelsea Forsythe
Kristin Kolb
John Mace
Tyler Reinmiller
Christopher Dong
David Sickels
Henry Long
Margaret Matt
Caitlin Hawkins
Robyn Buckland
Annette Brook
Taylor Bisgard
Bart Blumberg
Dylan Larsen
Tera Floyd
Sarah Newman
Rick Bergquist
Deb Etzen
Jyoti Janoria
Greg Huey

XS CrossFit – General CrossFit

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Weightlifting

Thruster/push press/push jerk/split jerk (1-1-1-1-1-1-1)

A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep.
Work up to a maximum weight for the complex.

Accessory Work

Tabata: PLANK

Barbell

XS CrossFit – General CrossFit

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Deadlift (4 x 7)

Build. In preparation for the open, we will concentrate on touch and go. If you can’t touch and go, do not go up in weight.

Power Clean (4 x 3)

Going from the floor today. Same as deadlift, touch and go for today. If you can’t hold onto the bar, don’t go up in weight.

Barbell

Announcements

Open Seminar (5 of 6) Handstand work (Push-Ups & Walking). Today from 1PM to 2:30PM.
.

XS CrossFit – General CrossFit

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Weightlifting

Paused Front Squat (5 x 3)

Build in weight. Hold at the bottom of the squat for 4 seconds. Get a partner, share a barbell, and have them count for you to keep you honest.

Shoulder Press (4 x 5)

All sets at 70% of your 1 rep max. Make sure to get enough rest to complete your sets.

Friday, February 9th 2018

Announcements

Open Seminar (5 of 6) Handstand work (Push-Ups & Walking). Sunday from 1PM to 2:30PM.
.

XS CrossFit – General CrossFit

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Skill-work

Metcon (No Measure)

Alternating EMOM x 12 minutes:

Odd: Strict Pull ups or Chest to bar (1-5 reps)

Even: 30 Double-unders

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP

2 rope climb

10 dumb bell overhead lunges left arm (45/30) [60/40]
10 dumb bell overhead lunges right arm

30 abmat sit-ups [20 GHD]

Thursday, February 8th 2018

Announcements

XS CrossFit Open Shirt Sign Up! The signup sheet is in the gym along with a picture of what the Open shirts will look like. Please try on one of the blank shirts to make sure you get the size you want. The shirts are $30 if you sign up by this Friday 2/9. After that the price will go up to $35.

If you plan to do the Open please sign up for it at https://games.crossfit.com/ I will make teams with everyone that signs up for the Open under XS CrossFit. We as a gym have a blast with some fun in-house competition. If you haven’t been around XS for the Open you are in for a treat! If you are not sure if you want to signup please talk to a coach or email Alex@XSCrossFit.com. It is only $20 to sign up.
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XS CrossFit – General CrossFit

Strength

Overhead Squat (5 sets of 5)

Build.

Metcon

Metcon (Time)

9-15-21

Wall balls, 20/14 (10/9′)

Toes to bar