WODs

Announcements

No Classes this Saturday because of the in-house competition. Come watch anytime from 8am to 2pm.

Talk to your team and come up with a team name! Email Alex@XSCrossFit.com when you have a team name so we don’t have to call the teams 1,2,3,4,5,6,7 and 8.

Here is the competition page for this Saturday. You can check out the Teams, Heat Times, WODs and Leaderboard all at this page.

2018 Team Competition

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XS CrossFit – General CrossFit

Accessory Work

No Score

10 Minute EMOM

Bent Over Rows

Glute Bridges

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

10 Man on Fire Burpees

100 M Run

10 Hang Power Cleans (75/55)

100 M Run
https://www.bing.com/videos/search?q=man+on+fire+burpees&view=detail&mid=922955DF13E49839C9F3922955DF13E49839C9F3&FORM=VIRE

Announcements

Talk to your team and come up with a team name! Email Alex@XSCrossFit.com when you have a team name so we don’t have to call the teams 1,2,3,4,5,6,7 and 8.

Here is the competition page for this Saturday. You can check out the Teams, Heat Times, WODs and Leaderboard all at this page.

2018 Team Competition

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XS CrossFit – General CrossFit

Weightlifting

Squat Snatch Complex

7 x 90 seconds

1 Complex every 90 seconds

Squat Snatch/ Hang Squat Snatch/ Overhead Squat

Build each round

Metcon

FT: Metcon (Time)

For Time:

3 Rounds

20 Toes to Bar

10 Atlas Stone Clean over Shoulder (95/70)

Announcements

Talk to your team and come up with a team name! Email Alex@XSCrossFit.com when you have a team name so we don’t have to call the teams 1,2,3,4,5,6,7 and 8.

I’ll post a link to the WODs page soon with a few of the WODs and heat times. Plan on 8am to 2pm for the full competition.

Here are the teams for the in-house competition on Saturday. Tomorrow we’ll post more details about workouts and times.

Team #1
– Bryan W.
– Ryan K.
– Susan S.
– Taylor T.

Team #2
– Darren B.
– Sarah F.
– Shmoo
– Valerie H.

Team #3
– Garrett H.
– Nick B.
– Robyn B.
– Sandy W.

Team #4
– Alex T.
– Ian P.
– Michelle D.
– Moriah

Team #5
– Nicole R.
– Sarah B.
– Scotty M.
– Trey L.

Team #6
– Jill S.
– Lil Rob
– Scott C.
– Sheera P.

Team #7
– David M.
– Jen E.
– Kade S.
– Margaret M.

Team #8
– Jessie W.
– Maddie E.
– Ray S.
– Zach H.

If you are on this list and can’t do the competition for any reason please let Alex know ASAP

XS CrossFit – General CrossFit

Accessory Work

Ring Muscle up Progressions

Metcon

FT: Metcon (Time)

For Time:

40 Lunges

30 Russian Twist (35/25) [45/35]
20 Squats [Pistols]
10 Toes to Rings [GHD]
20 Squats [Pistols]
30 Russian Twist (35/25) [45/35]
40 Lunges

Announcements

Here are the teams for the in-house competition on Saturday. Tomorrow we’ll post more details about workouts and times.

Team #1
– Bryan W.
– Ryan K.
– Susan S.
– Taylor T.

Team #2
– Darren B.
– Sarah F.
– Shmoo
– Valerie H.

Team #3
– Garrett H.
– Nick B.
– Robyn B.
– Sandy W.

Team #4
– Alex T.
– Dylan L.
– Michelle D.
– Moriah

Team #5
– Nicole R.
– Sarah B.
– Scotty M.
– Zach E.

Team #6
– Jill S.
– Lil Rob
– Scott C.
– Sheera P.

Team #7
– David M.
– Jen E.
– Kade S.
– Margaret M.

If you are on this list and can’t do the competition for any reason please let Alex know ASAP.
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XS CrossFit – General CrossFit

Metcon

EMOM: Metcon (No Measure)

5 Round EMOM

Minute 1/5/10/13/17 – 10/8 Cal Bike

Minute 2/6/10/14/18 – 8 DL (225/155)

Minute 3/7/11/15/19 – 8 HSPU/HRPU

Minute 4/8/12/16/20 – 8 Bar Facing Burpees

Challenge

400m Run (Time)

Max Effort 400m Run

Announcements

Here are the teams for the in-house competition on Saturday. Tomorrow we’ll post more details about workouts and times.

Team #1
– Bryan W.
– Ryan K.
– Susan S.
– Taylor T.

Team #2
– Darren B.
– Sarah F.
– Shmoo
– Valerie H.

Team #3
– Garrett H.
– Nick B.
– Robyn B.
– Sandy W.

Team #4
– Alex T.
– Dylan L.
– Michelle D.
– Moriah

Team #5
– Nicole R.
– Sarah B.
– Scotty M.
– Zach E.

Team #6
– Jill S.
– Lil Rob
– Scott C.
– Sheera P.

Team #7
– David M.
– Jen E.
– Kade S.
– Margaret M.

If you are on this list and can’t do the competition for any reason please let Alex know ASAP.
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XS CrossFit – General CrossFit

Weightlifting

to : Weighted Pull-ups (Build to a heavy set of 3)

Build to a heavy set of 3, NO KIPPING!

Front Squat

Building to a heavy 1 Rep
Focus on high chest and elbows at the bottom of the squat.

XS CrossFit – General CrossFit

Weightlifting

Snatch Complex (7 sets, starting with empty barbell and building)

Hang muscle snatch, hang power snatch, snatch balance
Working on bar path efficiency while getting the hips fully opened

Bench Press (Build to heavy set of 5 reps)

If your 1 RM is over 200# begin with 95# and add 20#’s each set until failure. If you are below 200# 1 RM begin with and empty barbell and add 10# each set until failure. Record heaviest set of 5

Announcements

This is who I have for the in-house competition. If you’d like to sign up or need to take your name off the list please email Alex@xscrossfit.com ASAP! I would like to get teams out by Friday morning. We’ll post the wods throughout next week so your team can strategize before the comp.
Robyn B.
Darren
Kayla
Nick B.
Dylan
Sheera
Moriah
Lil Rob
Miranda B.
Bryan W.
Sandy
Scotty M.
Shmoo
Margaret
Scott C.
Michelle D.
Garrett
Valerie
Ryan K.
Sarah F.
Kade
Sarah B.
Zach E.
Jen E.
Nicole R.
Taylor T.
Susan S.
Alex T.
Jill S.
David M.

XS CrossFit – General CrossFit

Metcon

Weightlifting

Split Jerk (Working to a 1 RM)

Deadlift (Working to a 1 RM)