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WODs

January 3, 2020

Announcements

BINGO challenge for the month of January. Make sure to grab a card in the gym and start completing tasks. Try to get a X-Out, S-Out, & Blackout and win prizes for all three.
.
Nutrition Challenge sign up. Here is the link to sign up (or talk to a coach to pay cash).
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=llfTgv4mrdzjJkN4IkhqQcpkk
*** Challenge Details ***
– $45
– 3 Person Teams (build your own or we can build one for you.)
– I’ll post a link at the start of next week for you to build your profile page.
– Challenge Seminar Saturday 1/11
– Body Fat Test start 1/11 to 1/19
– 1st Day of Challenge 1/13
– 6 weeks long
.

XS CrossFit – General CrossFit

Gerard Baptiste (Time)

6 Rounds for Time

-9 Overhead Squats (95/65 lb)

-9 Thrusters (95/65 lb)

-500 meter Row
This Firefighter Hero WOD is dedicated to Firefighter Gerard Jean Baptiste, Ladder 9, Manhattan, who was killed on September 11, 2001. He was 35 years old. He was born on March 11, 1966 and was a native of Santo Domingo. Just before 9/11, he bought an old bike that he was restoring. After his death, a company restored it and a movie was made about it called, “FDNY Dream Bike”. He and Jeffrey Walz were last seen in the lobby of the North Tower out of which some of Ladder 9 made it out.

January 2, 2020

Announcements

BINGO challenge for the month of January. Make sure to grab a card in the gym and start completing tasks. Try to get a X-Out, S-Out, & Blackout and win prizes for all three.
.

XS CrossFit – General CrossFit

A: Metcon (AMRAP – Rounds)

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-300 Double Unders

-100 Push Ups

-100 Toes thru rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Double Unders and want to redo that set you can.***

B: Metcon (AMRAP – Rounds)

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-100 Double Unders

-60 Push Ups

-60 Toes thru Rings
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Double Unders and want to redo that set you can.***

C: Metcon (AMRAP – Rounds)

In as Few Sets as Possible -(AFSAP) 20 min Time Cap

-300 Single Unders

-60 Box Push ups @ 20″ Box

-60 Ring Knee Raises
Break up as needed between movements. Every time you break that’s 1 set. Fewest sets possible in the 20 minute Time Cap.

***If you trip on Single Unders and want to redo that set you can.***

Thursday January 2, 2020

Announcements

Schedule for this week.

New Year’s Eve (Tuesday)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open gym
– 1:30pm
– 3:30pm
– 4:30pm
– 5:30pm
– CANCELED 6:30pm & On-Ramp
– CANCELED 7:30pm
– 11:30pm New year WOD!!!
If you’re joining us for the New Year WOD please go to Menu >>> Schedule and click “Reserve” next to the 11:30pm time so we can have an idea how many people are coming.

January 1st, 2020 (Wednesday)
– Normal schedule
.
BINGO challenge for the month of January. Make sure to grab a card in the gym and start completing tasks. Try to get a X-Out, S-Out, & Blackout and win prizes for all three.
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

10 Front Rack Lunges (Bar Only)

10 Strict Press in Split Position (Bar Only)

5 Burpee Box Jumps (Try for higher Boxes)

3 Rounds, NFT

Strength

Overhead Squat (5×5 @ 75%)

Build in weight, then do 5×5 at 75%

Weightlifting

Split Jerk (Build to a heavy single, then drop to 80% for 7×1)

Split Jerk (7×1 at 80%)

January 1, 2020

Announcements

BINGO challenge for the month of January. Make sure to grab a card in the gym and start completing tasks. Try to get a X-Out, S-Out, & Blackout and win prizes for all three.
.

XS CrossFit – General CrossFit

Strength

Front Squat (5-5-5-3-1+)

Take 90% of 1 RM Front Squat

Set 1 – 5 Reps at 55% of 90%

Set 2 – 5 Reps at 65% of 90%

Set 3 – 5 Reps at 75% of 90%

Set 4 – 3 Reps at 85% of 90%

Set 5 – 1+ Reps at 95% of 90%

Use this calculator to make it easy. Week #3

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

A: Metcon (Time)

For Time

7,6,5,4,3,2,1

-Deadlifts 275/185

1,2,3,4,5,6,7

-Ring Muscle Ups

B: Metcon (Time)

For Time

7,6,5,4,3,2,1

-Deadlifts 225/155

1,2,3,4,5,6,7

-Chest to Bar Pull Ups

C: Metcon (Time)

For Time

7,6,5,4,3,2,1

-Deadlifts 185/135

1,2,3,4,5,6,7

-Jumping Chest to Bar Pull ups ( Bar 4″ above top of your head)

December 31, 2019

Announcements

Schedule for this week.

New Year’s Eve (Tuesday)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open gym
– 1:30pm
– 3:30pm
– 4:30pm
– 5:30pm
– CANCELED 6:30pm & On-Ramp
– CANCELED 7:30pm
– 11:30pm New year WOD!!!
If you’re joining us for the New Year WOD please go to Menu >>> Schedule and click “Reserve” next to the 11:30pm time so we can have an idea how many people are coming.

January 1st, 2020 (Wednesday)
– Normal schedule
.

XS CrossFit – General CrossFit


Don’t forget to pick up your member gift! The socks will shrink so get the size that fits your shoe size (size chart on the table).

Challenge

Last day to get your points for the FIT# Challenge for 2019. Take the class time to do whatever FIT# Challenges you want or work on a GOAT and do the Tabata Metcon


Login to https://myfitnumber.com and see where you’re at. If you need to get another year membership on the site use promo code: xscrossfit2011. Talk to a coach if you need any help. Talk to Alex to get your FREE coin of your top rank for the year.

Metcon

Metcon (AMRAP – Reps)

Double Tabata

-Alternate from Plank to Wall Sit ups

Monday, December 30, 2019

Announcements

Early bird nutrition challenge sign up is live! Here is the link to sign up (or talk to a coach to pay cash) and a few details.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=q3CJCr6KeI2EyiDweHj7abK6r
*** Challenge Details ***
– Sign up for $35 before 1/1/2020
– After 1/1/2020 it will be $45.
– 3 Person Teams (build your own)
– Challenge Seminar 1/11
– Body Fat Test start 1/11
– 1st Day of Challenge 1/13
– 6 weeks long
.
Schedule for this week.

New Year’s Eve (Tuesday)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open gym
– 1:30pm
– 3:30pm
– 4:30pm
– 5:30pm
– CANCELED 6:30pm & On-Ramp
– CANCELED 7:30pm
– 11:30pm New year WOD!!!
If you’re joining us for the New Year WOD please go to Menu >>> Schedule and click “Reserve” next to the 11:30pm time so we can have an idea how many people are coming.

January 1st, 2020 (Wednesday)
– Normal schedule
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-5-3-1+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 55% of 90%

Set 2 – 5 Reps at 65% of 90%

Set 3 – 5 Reps at 75% of 90%

Set 4 – 3 Reps at 85% of 90%

Set 5 – 1+ Reps at 95% of 90%

Use this calculator to make it easy. Week #3

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

Metcon (Time)

3 rounds of:

– 15 Wall Balls 20#-10’/14#-9′

– 15 Pull Ups

– 15 Box Jumps 24″/20″

1 Min rest

Saturday December 29, 2019

Announcements

Early bird nutrition challenge sign up is live! Here is the link to sign up and a few details.
https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=q3CJCr6KeI2EyiDweHj7abK6r
*** Challenge Details ***
– Sign up for $35 before 1/1/2020
– After 1/1/2020 it will be $45.
– 3 Person Teams (build your own)
– Challenge Seminar 1/11
– Body Fat Test start 1/11
– 1st Day of Challenge 1/13
– 6 weeks long
.
Schedule for this week.

New Year’s Eve (Tuesday)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open gym
– 1:30pm
– 3:30pm
– 4:30pm
– 5:30pm
– CANCELED 6:30pm & On-Ramp
– CANCELED 7:30pm
– 11:30pm New year WOD!!!
If you’re joining us for the New Year WOD please go to Menu >>> Schedule and click “Reserve” next to the 11:30pm time so we can have an idea how many people are coming.

January 1st, 2020 (Wednesday)
– Normal schedule
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Suitcase DL

10 T2R

5/5 KB Snatch

*3 Rounds, NFT

Strength

Shoulder Press (Build to a heavy single, then drop to 5×3 (70%))

Shoulder Press (5×3 (70%))

Weightlifting

Clean and Jerk (1 Set (55%), 1 (62%), 1 Set (70%), 3 Sets(75-80%))

(1+1+1) – One Power Clean + One Squat Clean + One Jerk

Record Heaviest Weight