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WODs

October 10, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
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XS CrossFit – General CrossFit

Metcon (AMRAP – Reps)

EMOM x 4

Min 1 -30 Double unders-60 Singles

Min 2 Med Ball Sit Ups 20/14

Min 3 Cal Row

Min 4 Rest
If working on Double Unders-work for 30 seconds.

Score is total reps of Med Ball Sit Ups and Calories rowed

October 9, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
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Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
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No General CrossFit class at 7:30pm on Thursday’s for the next 5 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
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XS CrossFit – General CrossFit

Snatch – Hang Squat Snatch – Overhead Squat (7 x 1)

7 x 1 every 90 seconds -Snatch Complex

Power Snatch

Hang Squat Snatch

Overhead Squat
Build in Weight- Go heavier than the weight you are going to use in the metcon

Metcon (AMRAP – Reps)

Turkey Challenge Qualifier 19.3

On the 2:00 interval, beginning at 0:00, complete for as long as possible of:

14 Toes through rings

7 Hang squat snatch*

*At 4:00, 8:00, 12:00, etc. increase the squat snatch by 2 reps.

*Up to 39 Years of age- 115/75

*40 and over 95/65

*Scaled versions 75/55-Hanging knee raises
Athletes can hang snatch then overhead squat if needed-

October 8, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
.
No General CrossFit class at 7:30pm on Thursday’s for the next 5 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – General CrossFit

Bench Press (5 x 5)

Build in weight to a heavy set of 5

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

2 Rope Climbs

12 Wall Balls 30# to 10 Ft- 20# to 9 ft

24 Double Unders

Monday, October 7th, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
.
No General CrossFit class at 7:30pm on Thursday’s for the next 5 weeks. We’ll be watching the Open announcement at 6pm. A few of us will be doing the Open WOD shortly after the announcement. If you need to get it done Thursday night feel free to join us. The Open WOD will be Friday’s WOD.
.

XS CrossFit – General CrossFit

Challenge

2k Row (Time)

Max Effort 2k Row

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Sunday October 6, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.
Checkout your Open team. If you didn’t get signed up in time I’m really sorry but you’re not on a team. You can still sign up and do the Open.

http://xscrossfit.com/wp-content/uploads/2019/10/Open-Teams.htm
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 KB Sumo DL High Pull

30-60 Second Handstand Hold

10 Slam Balls

*3 Rounds, NFT

Strength

Bench Press (5×5 @ 80%)

Weightlifting

Power Snatch (70% (3×3), 75% (3×3))

Saturday October 5, 2019

Announcements

Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
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XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

7/7 DB/KB Strict Press

10 Jumping Air Squats

10 Pushups

*3 Rounds, NFT

Strength

Front Squat (70% (3×3), 75% (3×3))

Weightlifting

Clean and Jerk (60%x1, 65%x1 and 70%x4)

3-Position Clean and Jerk

Friday, October 4th, 2019

Announcements

This is the list of athletes signed up for the Open.
GREG WYATT
NICOLETTE DEUMBERTO
ALEX ETZEN
DAVID CORSO
WARREN SPRING
SARAH BAILEY
DEBRAH ZEPF
TYLER LILLY
ANDREW FRASER
LAUREN CRINER
BRYAN WERKMEISTER
TRINITY IVESTER
REESE GARCIA
MARGARET MATT
NICK VALAITIS
JORDAN SULLIVAN
NICOLE SULLIVAN
KRIS BECKA
DARREN BUCKLAND
RYAN KOLB
TIFFANI SCHANS
DYLAN LARSEN
CAITLIN BLUMBERG
DALLAS HUBER
PETE WALLER JR.
NICK WENZ
ROBYN BUCKLAND
AMANDA NICKERSON
JESSICA POE
CAITIE OWENS
LOGAN ANDERSON
CASSANDRA HAVENS
STACIA WAINMAN
ANDREW STEWART
KADE SNIDER
JIMMIE KEAS
LAUREN COLE
NOAH POE
TAYLOR TISCHHAUSER
CHRIS ROZELLE
THEO ALKOUSAKIS
MICHAEL CORNISH
SUSAN SCHOENE
JOHN MACE
JESSICA MALDONADO
CARLY LONER*
BRIAN WARLEY*
JESSIE WARLEY*
ANDREW ETZEN
JUSTIN KRAGENBRINK
ART ALVA
DEBRA ETZEN
DAVID SICKELS
MATT BRADY*
ALEX TUEL
DARLA MCDOWELL*
SHAWN MCDOWELL*
CATHY ELLIS
DANIEL YODER*
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Open shirt sign-up is in the gym. On the Women’s clipboard pick from a T-shirt, Tank. or Muscle Tank. Please try on a blank shirt if you’re not sure of your size.
.

XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

OR

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

OR

CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chest-to-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds

OR

CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 sit-ups

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 jumping chest-to-bar pull-ups

8 power cleans

M: 20-lb. dumbbells

F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds