banner

WODs

02/07/2019

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 – Barbell Club

P: Back Squat (5×5@8)

P: Shoulder Press (3×5@8)

P: Push Press (3×3@9)

P: Power Clean (2×2@9, 2×3@8)

Record 2×2 in comments

W: Metcon (Weight)

Hang-clean pulls: 3×3@8

W: Metcon (Weight)

Squat-clean from blocks: 4×3@8
Set up with bar in the low-hang position. Make sure that the top block ~1.5″ is on top.

W: Clean and Jerk (3×3@7)

Thursday, February 7th 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

Metcon

Lurong – Resolution Chipper

L3: Metcon (AMRAP – Reps)

Level 3 (18-39)

10min AMRAP Of:

– 15 Snatches (115/75#)

– 20 Deadlifts (115/75#)

– 25 Box Jump Overs (30/24″)

– 20 Hand Release Push-ups

– 15 Thrusters (115/75#)
*Step ups NOT allowed

OR

L3M: Metcon (AMRAP – Reps)

Level 3 Masters (40-49) (50+)

10min AMRAP Of:

– 15 Snatches (95/65#)

– 20 Deadlifts (95/65#)

– 25 Box Jump Overs (24/20″)

– 20 Hand Release Push-ups

– 15 Thrusters (95/65#)
*Step ups NOT allowed

OR

L2: Metcon (AMRAP – Reps)

Level 2 (18-39)

10min AMRAP Of:

– 15 Snatches (95/65#)

– 20 Deadlifts (95/65#)

– 25 Box Jump Overs (24/20″)

– 20 Hand Release Push-ups

– 15 Thrusters (95/65#)
*Step ups allowed

OR

L2M: Metcon (AMRAP – Reps)

Level 2 Masters (40-49) (50+)

10min AMRAP Of:

– 15 Snatches (75/55#)

– 20 Deadlifts (75/55#)

– 25 Box Jump Overs (20/16″)

– 20 Hand Release Push-ups

– 15 Thrusters (75/55#)
*Step ups allowed

OR

L1: Metcon (AMRAP – Reps)

Level 1 (18-39) (40-49)

10min AMRAP Of:

– 15 Ground to Overhead (45/35#)

– 20 Deadlifts (45/35#)

– 25 Box Jump Overs (16/12″)

– 20 Knee Hand Release Push-ups

– 15 Thrusters (45/35#)
*Step ups allowed

OR

L1M+: Metcon (AMRAP – Reps)

Level 1 (50+)

10min AMRAP Of:

– 15 Ground to Overhead (35/15#)

– 20 Deadlifts (35/15#)

– 25 Box Jump Overs (16/12″)

– 20 Knee Hand Release Push-ups

– 15 Thrusters (35/15#)
*Step ups allowed

Wednesday, February 6th 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

Strength

Bench Press (10-10-10-10-10RM)

Metcon

XS Benchmark (Time)

– 500m Row

– 40 Air Squats

– 30 Sit Ups

– 20 Push Ups

– 10 Pull Ups

– 500m Row

Tuesday, February 5th 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

Gymnastics

Pullup work (strict) (Max Strict Pull-ups)

Strict Pull-ups
3 Rds NFT

Max set of strict pull ups then 1 Min Plank

Compare to 1/22/19

Metcon

Metcon (Time)

5 Rounds for time:

– 20cal/15cal Row

– 15 Med Ball Sit Up (20/14#) {30/20#}

– 15 Russian KB Swings (53/35#) {71/53#}

– 50m (Right) Single arm KB Farmers Carry

– 50m (Left) Single arm KB Farmers Carry
50m = 1 Lap inside gym

The KB you swing is the KB you carry.

{RX+}

Monday, February 4th 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.
.

XS CrossFit – General CrossFit

Strength

Back Squat (10-8-6-4-2-Max)

E2MO2M @ 75% of 1RM. Must stay in back rack position and cannot rack bar during last 2 minute set.

Metcon (Time)

For Time

2-4-6-8-10 Box Jumps (24/20)

10-8-6-4-2 Thrusters (75/55)

02/03/2019

Announcements

– Open Seminar #4 –
– Saturday (2/2) 1pm-2:30pm Open Seminar 4 of 6 (Dumbbell Work/Wall Balls & Open Strategy) Join us for our Open Prep Seminars for the next 3 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-4-of-6-dumbbell-work-wall-balls-open-strategy/
.
Body Fat Challenge Teams
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.

XS CrossFit – General CrossFit

P: Romanian Deadlift (1X5 @ 7, 3X5 @ 8)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

P: Bench Press (10’s ascending and descending)

Start with 10 reps with an empty bar. Add 10lbs and complete 10 reps. Repeat to failure to complete 10 reps. Descend by 10 lbs completing 10 reps. Record highest set of 10.

P: Metcon (Weight)

Incline dumbbell bicep curls. With the bench above 45 deg but below 90 complete 3×5 @ 7 of seated bicep curls.
Superset with pull-ups. This exercise is intended to balance/stretch from the bench.

P: Weighted Pull-ups (3×5 @ 7)

Superset with incline dumbbell curls.

W: Snatch Pull (5×3@9)

W: Snatch Balance (3×3 @ 7)

W: Snatch (3×3 @ 8)

W: Front Squat (3×5 @ 8)

02/03/2019

Announcements

– Open Seminar #4 –
– Saturday (2/2) 1pm-2:30pm Open Seminar 4 of 6 (Dumbbell Work/Wall Balls & Open Strategy) Join us for our Open Prep Seminars for the next 3 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-4-of-6-dumbbell-work-wall-balls-open-strategy/
.
Body Fat Challenge Teams
http://xscrossfit.com/wp-content/uploads/2019/01/Teams-Ahlletes-Scores.htm
.

XS CrossFit – Barbell Club

P: Romanian Deadlift (1X5 @ 7, 3X5 @ 8)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.

P: Bench Press (10’s ascending and descending)

Start with 10 reps with an empty bar. Add 10lbs and complete 10 reps. Repeat to failure to complete 10 reps. Descend by 10 lbs completing 10 reps. Record highest set of 10.

P: Metcon (Weight)

Incline dumbbell bicep curls. With the bench above 45 deg but below 90 complete 3×5 @ 7 of seated bicep curls.
Superset with pull-ups. This exercise is intended to balance/stretch from the bench.

P: Weighted Pull-ups (3×5 @ 7)

Superset with incline dumbbell curls.

W: Snatch Pull (5×3@9)

W: Snatch Balance (3×3 @ 7)

W: Snatch (3×3 @ 8)

W: Front Squat (3×5 @ 8)