WODs

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*
.
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 – Barbell Club

Metcon

Metcon (No Measure)

10 DB Incline Bench

10 Weighted Good Mornings

10 Hip Extensions

*3 Rounds, NFT

Strength

Bench Press (5×5 @ 70%)

Weightlifting

Snatch Pull (Snatch Pull + Snatch Deadlift)

(1+1)x10 at 80-90%

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*
.
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

FT: Metcon (Time)

For Time

3 Rounds

400 M Run

12 Burpee Box Jump Overs (24/20″)

9 Thruster (115/80#)

Accessory Work

3 Rounds Not for Time

21 Med Ball Sit ups

1 Minute Plank

Announcements

This is the list of athletes signed up. If you want to be on an in-house team for the Open please talk to Alex ASAP.
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
.
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

Weightlifting

Squat Clean (1 Power Clean, 1 Hang Squat Clean, 1 Front Squat)

7 Rounds

1 Round Every 90 Seconds

Build

Metcon

FT: Metcon (Time)

Wodapalooza Event 4

For Time

Partition as necessary

20 Minute Time Cap

150 Wallballs (20#-10’/14#-9′)

75 Toes to Bar

Announcements

Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com
.
This is the list of athletes signed up so far. If your name is NOT on this list and you want to be on an in-house team for the Open please talk to Alex ASAP.
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
.
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

Challenge

2 min max cal AAB (Calories)

2 minutes MAX calories on Air Assault Bike

Metcon

FT: Metcon (Time)

For Time

5 Rounds

15 KBS (71/53)

400 M Run

10 Strict Shoulder Press (75/55)

Announcements

Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com
.
This is the list of athletes signed up so far. If your name is NOT on this list but you’ve signed up please make sure you’ve added yourself to the XS CrossFit affiliate. If you’d like to be on a team and not sign up for the Open please talk to Alex ASAP.
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
.
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

Challenge

Pull-ups

Max unbroken set of pullups

Metcon

AMRAP: Metcon (AMRAP – Reps)

15 Minute AMRAP

75 Double Unders

45/35 Cal Row

75 Double Unders

30 Dumbbell Box Step Overs (24″-50’s/20″-35#)

75 Double Unders

15/12 BMU

Announcements

Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com

This is the list of athletes signed up so far. If your name is NOT on this list but you’ve signed up please make sure you’ve added yourself to the XS CrossFit affiliate. If you’d like to be on a team and not sign up for the Open please talk to Alex ASAP.
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
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Bent Over Rows

5/5 Jump Lunges

3-5 Strict Pullups
***Feel free to use a barbell and do some heavier Bent Over Rows.

Bent Over Row (Record Heaviest Weight)

Strength

Back Squat (Build up to 80-85%, then do 6×3 at 80-85%)

Weightlifting

Power Clean (Power Clean + Jerk)

2@50%, 2@60%, 2@70%, 2@75@, 3×1@80%

Announcements

27 hours of CrossFit WODs ***STARTRD YESTERDAY @ 6AM*** for the Angelman Syndrome Foundation. Below is a link to see the workouts and to go to the donation page.

27 Hours for the Angels

.
Sign up for the CrossFit Open! Please sign up by October 1st to get on an in-house team.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

8 KB Suitcase Deadlifts

8 KBS

100m Puinch Grip Carry

3 Rounds, NFT

Strength

Deadlift (Build in Weight to 80-85%, then do 10×1 at 80-85%)

Weightlifting

Shoulder Press (seated) (Seated DB Strict Press – 5×3)

This should be heavy for your 5 sets.