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WODs

Monday, May 28th, 2018 – Memorial Day

XS CrossFit – General CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Men 20#

Women 14#

Barbell

Announcements

Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
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XS CrossFit – General CrossFit

Weightlifting

Deadlift – Hang Cln – Jerk Complex (5 x 1)

Work up to the heaviest weight possible for the following unbroken complex:

-3 Deadlift

-2 Hang Squat Cleans

-1 Jerk

Pendlay Row (4 x 5)

Work up in weight. Bring the barbell up to the torso as opposed to kipping the torso towards the barbell.

Barbell

Announcements

Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.
Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
.

XS CrossFit – General CrossFit

Weightlifting

clean pull + power clean (5 x (2 + 2))

Build in weight. Focus on that big shrug and pulling the elbows high. Okay to reset between reps.

Push Press (5 x 5)

Build. No touch and go. Reset each rep in the front rack position.

Friday, May 25th, 2018

Announcements

Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.
Fundraiser raffle for the Motorcycle Relief Project. During this weekend and all the WODs on Monday we will be selling raffle tickets for a lot of different prizes including a free entry into a Tough Mudder. Each ticket will be $5 or 5 tickets for $20 and all the money will go to the Motorcycle Relief Project. The drawing for prizes will be during the Murph BBQ on Monday from 12:30pm to 3:30pm. If you can’t make it to the BBQ we will make sure you get any prizes that you win.
.

XS CrossFit – General CrossFit

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Thursday, May 24th, 2018

Announcements

If you signed up for a Murph shirt it will be ready tomorrow (Friday). Don’t forget to also grab your American Flag Tattoo included with your shirt! Bring cash or we can put it on your card on your account. You can still sign up for a shirt but you need to do it ASAP! The sign up sheet is still in the gym. There are a few types of shirts to pick from.
– Women (Tank, Muscle Tank or shirt)
– Men (Muscle Tank or shirt)
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Sign up for a Memorial Day Murph class time. Go to the Wodify app menu >>> Class Schedule >>> Date 05/28/2018 >>> Click Reserve next to the class time you want. There are only 30 spots per class so sign up fast. Email Alex@XSCrossFit.com if you have any problems.
The class times will be:
6:30 AM
8:00 AM
9:30 AM
11:00 AM w/ ***FREE*** Childcare
From 12:30 PM to 3:30 PM BBQ! Feel free to bring any food or drinks. We will have the grill going all afternoon along with a few different yard games. Come hangout and bring the family!
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat

5 @ 60%

3 @ 70%

2 @ 80%

2 @ 90%

1 @ 95%

1 @ 102.5%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 75%

Accessory Work

No Score

4 Rounds 30 seconds on 30 seconds off

Alternate between

Burpees

Pull ups

Wednesday, May 23rd, 2018

XS CrossFit – General CrossFit

Accessory Work

Max Push Ups in 2min

Hands and feet on plates

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

25 Double Unders

5 Bar Muscle Ups

20 Air Squats

15 Ab Mat Sit ups

Tuesday, May 22nd, 2018

XS CrossFit – General CrossFit

Weightlifting

Squat Clean

Round 1 at 80%

5 sets of 1 rep every minute

Round 2 at 85%

5 sets of 1 rep every minute

Round 3 at 90%

5 sets of 1 rep every minute

Overhead Squat

5 reps at 60%

5 reps at 70%

5 reps at 80%

3 reps at 85%

1+ reps at 90%

Metcon

Metcon (No Measure)

No Score

9 Minute EMOM

15/12 Calories Row

10 Box Jumps (24/20) [30/24]
Rest