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WODs

Wednesday, February 13th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. If you’re doing Lurong you must get it done and entered before Monday night. If you cant do one of the time listed on the links please email Alex@XSCrossFit.com with a time you’d like to test.
– Men Body Fat Test Sign Up http://xscrossfit.com/mens-body-fat-test-sign-up/
– Women Body Fat Test Sign Up http://xscrossfit.com/womens-body-fat-test-sign-up/
– Teams List http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
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– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday 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-6-of-6-rowing-assault-bike-open-etiquette/
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Here are the people signed up for the open. If you are not on this list please sign up TODAY at https://games.crossfit.com.
JULIA YODER
GREG WYATT
ANDREW FRASER
ALEX ETZEN
DEBRA ETZEN
DAVID SICKELS
BART BLUMBERG
JESSICA POE
NOAH POE
ALEX TUEL
JOHN MACE
CAITLIN BLUMBERG
KADE SNIDER
RYAN KOLB
PETE WALLER JR.
ROBERT WILLIAMS
CHRIS DUDLEY
SHELLY BOCHYNSKI
TOM BOCHYNSKI
HENRY LONG
FLAVIA LINGLE
MARGARET MATT
KRIS BECKA
KELLY ARCHIBALD
TYLER LILLY
LESLIE MEDCALF
JUSTIN KRAGENBRINK
KIRSTEN GASKELL
BRYAN WERKMEISTER
TAYLOR TISCHHAUSER
ROBYN BUCKLAND
JESSIE WARLEY
ANDREW ETZEN
JIMMIE KEAS
NICHOL GAGNON
MORIAH SMITH
MARISSA AZUA
ANNETTE BROOK
LAUREN CRINER
RENEE DAVIS
AARON BUTLER
MICHAEL O’FLYNN
NICOLE ROST
PAUL RIEGER
CATHY ELLIS
DAVID MARTIN
ANDY STEWART
DARLA MCDOWELL
SHAWN MCDOWELL
SUSAN SCHOENE
ROBERT SCHOENE
SARAH NEWMAN
DANIEL YODER
JILL SCHULTZ
AMANDA NICKERSON
ED DONOVAN
CRAIG JONES
SHERYL ORAWIEC
MEAGAN BAKER
LISA MALINAK
SARAH DALEY
TYLER REINMILLER
HEATHER LAYMAN

XS CrossFit – General CrossFit

Weightlifting

Snatch (1-1-1-1-1-1 RM)

Build in weight to find 1 Rep max Snatch. Preferably, squat.

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

OR

55+: CrossFit Games Open 16.3 Masters 55+ (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 chest-to-bar pull-ups

Men use 65 lb.

Women use 45 lb.

OR

S: CrossFit Games Open 16.3 Scaled (AMRAP – Reps)

AMRAP 7 Minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

OR

55+S: CrossFit Games Open 16.3 Masters 55+ Scaled (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

5 jumping chest-to-bar pull-ups

Men use 45 lb.

Women use 35 lb.

Tuesday, February 12th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted soon. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
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– Open Seminar #6 –
– Saturday (2/16) 1pm-2:30pm Open Seminar 6 of 6 (Rowing/Assault bike/Recap & Open Etiquette) Join us for our last Open Prep Seminar this week on Saturday 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-6-of-6-rowing-assault-bike-open-etiquette/
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XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

1000 M Row

-40 Wallball Shots (20#-10’/14#-9′)

-30 Deadlifts (185/135)

-20 Wallball Shots (20#-10’/14#-9′)

-10 Deadlifts (185/135)

100 Double Unders

Monday, February 11th, 2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted soon. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Sign up for the Open!
– Select XS CrossFit as your affiliate!
– If you want to participate on one of our in-house teams please sign up before Thursday 2/14.
– If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself!
– Sign up at https://games.crossfit.com.
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XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-5-5-5RM)

Build in weight to find a 5-rep-max back squat.

The 5 sets should each be heavy working sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP:

-8 DB devil’s press (50s/35s)

-2 Rope Climbs (15′)

02/10/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted soon. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Sign up for the Open!
– Select XS CrossFit as your affiliate!
– If you want to participate on one of our in-house teams please sign up before Thursday 2/16.
– If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself!
– Sign up at https://games.crossfit.com.
.

XS CrossFit – General CrossFit

P: Back Squat (6×3@9)

P: Shoulder Press (1×5@9, 3×5@8)

Record @9 in comments

P: Power Clean (3×2@9, 1×3 @8)

Record @8 in comments

W: Metcon (Weight)

8 x (clean pull + hang squat clean) @9

W: Metcon (Weight)

5 x (clean + push-press + push-jerk + split jerk) @8

W: Front Squat (3×5@8)

02/10/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted soon. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
– Sign up for the Open!
– Select XS CrossFit as your affiliate!
– If you want to participate on one of our in-house teams please sign up before Thursday 2/16.
– If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself!
– Sign up at https://games.crossfit.com.
.

XS CrossFit – Barbell Club

P: Back Squat (6×3@9)

P: Shoulder Press (1×5@9, 3×5@8)

Record @9 in comments

P: Power Clean (3×2@9, 1×3 @8)

Record @8 in comments

W: Metcon (Weight)

8 x (clean pull + hang squat clean) @9

W: Metcon (Weight)

5 x (clean + push-press + push-jerk + split jerk) @8

W: Front Squat (3×5@8)

02/09/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted next week. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Sign up for the Open and select XS CrossFit as your affiliate! If you want to participate on one of our in-house teams please sign up before Thursday 2/16. If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself! Sign up at https://games.crossfit.com.
.
– Open Seminar #5 –
– Saturday (2/9) 1pm-2:30pm Open Seminar 5 of 6 (Handstand Push Ups/Handstand walk & Eating for Performance) Join us for our Open Prep Seminars for the next 2 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-5-of-6-hspu-hs-walk-eating-for-performance/
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XS CrossFit – Barbell Club

P: Metcon (Weight)

Pause Deadlift: 5×3@7
Start the lift, pause 1″ after the break for 2 seconds and continue.

P: Bench Press (5×5@8)

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Use a band to a weight that would enable you to comfortably to 7 pull-ups for the first set.

W: Metcon (Weight)

4x (Power snatch + OHS + 3 Zots press) @ 6
@6 = warm-up. Use a weight that you can complete the Zots presses with.

W: Metcon (Weight)

10 x (Snatch pull + hang power snatch + hang squat snatch) @ 8

W: Snatch Grip Deadlift (5×3@8)

02/09/2019

Announcements

The Body Fat Challenge second body fat test will be between the 16th & 20th. A link to sign up for times will be posted next week. View teams at the link below.
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.
Sign up for the Open and select XS CrossFit as your affiliate! If you want to participate on one of our in-house teams please sign up before Thursday 2/16. If you’re unsure about signing up feel free to talk to any coach. My short answer is GO FOR IT! Challenge yourself! Sign up at https://games.crossfit.com.
.
– Open Seminar #5 –
– Saturday (2/9) 1pm-2:30pm Open Seminar 5 of 6 (Handstand Push Ups/Handstand walk & Eating for Performance) Join us for our Open Prep Seminars for the next 2 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-5-of-6-hspu-hs-walk-eating-for-performance/
.

XS CrossFit – General CrossFit

P: Metcon (Weight)

Pause Deadlift: 5×3@7
Start the lift, pause 1″ after the break for 2 seconds and continue.

P: Bench Press (5×5@8)

P: Power Snatch (3×3@8)

P: Weighted Pull-ups (3×5@8)

Use a band to a weight that would enable you to comfortably to 7 pull-ups for the first set.

W: Metcon (Weight)

4x (Power snatch + OHS + 3 Zots press) @ 6
@6 = warm-up. Use a weight that you can complete the Zots presses with.

W: Metcon (Weight)

10 x (Snatch pull + hang power snatch + hang squat snatch) @ 8

W: Snatch Grip Deadlift (5×3@8)