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WODs

Thursday January 9, 2020

Announcements

Complete these 4 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

4.) Challenge Seminar this Saturday 1/11 @ 1pm. If you can make it go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar. (If you’re not sure about doing the Nutrition Challenge just show up to the seminar to get all the information)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – Barbell Club

Accessory Work

Metcon (No Measure)

Back Extensions x 5

GHD Sit-Ups x 10

Lunges x 10/10

*3 Rounds, NFT

Strength

Bench Press (5×5+)

50%x5, 60%x5, 70%x5, 75%x5 and 80%x5+

Record reps at 80%

Weightlifting

Power Clean (Power Clean + Squat Clean (1+1))

Build in Weight, max out, up to 10 Sets.

January 9, 2020

Announcements

Complete these 4 steps if you’re doing the Nutrition Challenge.

1.) Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. http://xscrossfit.com/nutrition-challenge/

2.) After you login click on the “Profile Setup” text and fill out that form for your first 5 points.

3.) Sign up for a Body Fat Test starting on Saturday 1/11.
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email Alex with a time that works for you.)

4.) Challenge Seminar this Saturday 1/11 @ 1pm. If you can make it go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar. (If you’re not sure about doing the Nutrition Challenge just show up to the seminar to get all the information)

Email Alex@XSCrossFit.com if you have questions

XS CrossFit – General CrossFit

Accessory Work

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Wall Sit

Rest as Needed Between Sets

Metcon

Metcon (Time)

For Time:

Cash in: 50/35 Calorie AAB

4 rounds:

-20 Wall Sit Ups

-10 Slam Balls (40/30)

Cash out: 50/35 Calorie row
Retest-Compare to Dec 3, 2019

January 8, 2020

Announcements

Do NOT log anything in MyFITNumber. The site is not ready yet for 2020.
.
Nutrition Challenge Starts next week! Pay at this link.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk

– Challenge Seminar this Saturday 1/11 @ 1pm. Go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar.

– Body Fat Test start 1/11 to 1/19
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email alex@xscrossfit.com with a time that works for you.

– 1st Day of Challenge 1/13
– 6 weeks long

*** Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. After you login click on the “Profile Setup” text and fill out that form for your first 5 points. Email Alex@XSCrossFit.com if you have any questions.

Nutrition Challenge


.

XS CrossFit – General CrossFit

Front Squat (1 Rep Max)

Suggested Warm up sets

50% 5 Reps-

60% 3 Reps

75% 3 Reps,

Singles from there continue to build.

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

-30 Double Unders

-12 Single Arm Dumbell Thrusters , 6 each arm-50/35

-12 Toes to Bar

January 7, 2020

Announcements

Do NOT log anything in MyFITNumber. The site is not ready yet for 2020.
.
Nutrition Challenge Starts next week! Pay at this link.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk

– Challenge Seminar this Saturday 1/11 @ 1pm. Go to Saturday on Wodify app and click “Reserve” next to the Nutrition Challenge Seminar.

– Body Fat Test start 1/11 to 1/19
– Men’s Sign Up – http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women’s Sign Up – http://xscrossfit.com/womens-body-fat-test-sign-up/
(if you can’t make a time listed on the sign up sheets email alex@xscrossfit.com with a time that works for you.

– 1st Day of Challenge 1/13
– 6 weeks long

*** Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. After you login click on the “Profile Setup” text and fill out that form for your first 5 points. Email Alex@XSCrossFit.com if you have any questions.

Nutrition Challenge


.

XS CrossFit – General CrossFit

Accessory Work

3 Rds NFT

-10 Back Ext

-10 Pendlay Rows moderate weight

– 250 Row

Metcon (Time)

4 Rounds for Time

-10 Box jumps 30″/24″

-5 Cleans 185/135

*at the top of each minute perform 4 lateral bar over burpees

January 6, 2020

Announcements

Do NOT log anything in MyFITNumber. The site is not ready yet for 2020.
.
Nutrition Challenge sign up. Here is the link to sign up (or talk to a coach to pay cash).
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk
*** Challenge Details ***
– $45
– 3 Person Teams (build your own or we can build one for you.)
– Challenge Seminar this Saturday 1/11 @ 1pm
– Body Fat Test start 1/11 to 1/19, I’ll post the link to sign up for your body fat test tomorrow.
– 1st Day of Challenge 1/13
– 6 weeks long

*** Go to this link and click “Register” or if you have a login on XSCrossFit.com you can use that username or email and password to login. After you login click on the “Profile Setup” text and fill out that form for your first 5 points. Email Alex@XSCrossFit.com if you have any questions.

Nutrition Challenge


.

XS CrossFit – General CrossFit

Back Squat (1 Rep Max)

Suggested Warm up sets

50% 5 Reps-

60% 3 Reps

75% 3 Reps,

Singles from there continue to build to 1RM.

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

-2 Rope Climbs

-16 Overhead Plate Lunges 45/35 ( In Place)

-32 Russian Twists 45/35

Sunday January 5, 2020

Announcements

Nutrition Challenge sign up. Here is the link to sign up (or talk to a coach to pay cash).
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk
*** Challenge Details ***
– $45
– 3 Person Teams (build your own or we can build one for you.)
– I’ll post a link at the start of next week for you to build your profile page.
– Challenge Seminar Saturday 1/11
– Body Fat Test start 1/11 to 1/19
– 1st Day of Challenge 1/13
– 6 weeks long
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10/10 KB Overhead Walking Lunges

10 Back Ext.

10 OH Plate Sit-Ups

*3 Rounds, NFT

Strength

Overhead Squat ((1+2) x 6 @ 65-70% of 1RM)

Build in Weight to 65-70% of 1RM,

then

6 x (1 Snatch Balance + 2 OHS) at 65-70% of 1RM OHS

From a Rack.

Weightlifting

Snatch Pull (3@70%, 3@80%, 3@90, 3×3@95-100%)

Saturday January 4, 2020

Announcements

BINGO challenge for the month of January. Make sure to grab a card in the gym and start completing tasks. Try to get a X-Out, S-Out, & Blackout and win prizes for all three.
.
Nutrition Challenge sign up. Here is the link to sign up (or talk to a coach to pay cash).
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk
*** Challenge Details ***
– $45
– 3 Person Teams (build your own or we can build one for you.)
– I’ll post a link at the start of next week for you to build your profile page.
– Challenge Seminar Saturday 1/11
– Body Fat Test start 1/11 to 1/19
– 1st Day of Challenge 1/13
– 6 weeks long
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

25 Double Unders

10 Wall Ball Situps

10 Unbroken Wall Balls

*3 Rounds, NFT

Strength

Ring Dips (4×12)

Start with these before backsquat and do in between sets.

Feel free to try weight ring dips.

Back Squat (3×10 at 75%)

Build in Weigh, then do 3 sets at 70-75%.

Weightlifting

Power Clean (7 Sets at 82%)

Power Clean + Push Jerk (1+1)

Build in Weight to 80-85%