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WODs

Saturday December 28, 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
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 Good Mornings (Banded or Empty Barbell )

10 Sumo DL High Pull (Choose Weight)

100m Pinch Grip Carry

*3 Rounds, NFT

Strength

Front Squat (10×3 at 75%)

Build in weight, then do 10 sets of 3 reps at 70-75%.

Ring Dips (10×5 )

10 Sets of 5 in between front squat reps.

Feel free to do weighted dips.

Weightlifting

Deadlift (2×5@55%, 2×4@65%, 2×3@75%, 2×2@83%, 3×1)

3×1 to be performed at whatever percent you feel good with for the day.

OK to Sumo DL or Traditional DL.

Record Heaviest Lift.

Freedom Friday, December 27th, 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
.

XS CrossFit – General CrossFit

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here
Women Rx

– DL @ 105#

– Box @ 20″

– DB @ 25#

– Snatch @ 55#

Thursday, December 26th, 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.
Christmas Eve (12/24)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open Gym
– 1:30pm

Christmas Day (12/25)
– No classes

Thursday (12/26)
– Back to a normal schedule
.

XS CrossFit – General CrossFit

Strength

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

Take 90% of 1 RM Front Squat

Set 1 – 5 Reps at 50% of 90%

Set 2 – 5 Reps at 60% of 90%

Set 3 – 3 Reps at 70% of 90%

Set 4 – 3 Reps at 80% of 90%

Set 5 – 3+ Reps at 90% of 90%

Use this calculator to make it easy. Week #2

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

Metcon

FT: Metcon (Time)

Partner WOD

100 Cal Row

– 80 Ab Mat Sit Ups

– 60 Slam Ball (45/35#)

– 40 T2B

– 60 Russian Twists (45/35#)

– 80 Med Ball Toss [Don’t have to squat] (20 to 10’/14 to 9′)

– 100 Killer Rope

At the start of each exercise both partners must complete 4 burpees each (work at the same time). One partner will be rowing while the other is performing the exercise. Once the row is completed, both partners will trade off with one working at a time to complete the rest of the WOD.

Thursday December 26, 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.
Christmas Eve (12/24)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open Gym
– 1:30pm

Christmas Day (12/25)
– No classes

Thursday (12/26)
– Back to a normal schedule
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

100m Sprint

10 Plate Tricep Ext.

10 Straight Arm Tricep Ext.

*3 Rounds, NFT

Strength

Front Rack Lunge (5×4 at 75%)

Build in weight, then do 5×4 at 70-80%.

Base percentages off your Curtis P.

Weightlifting

Power Snatch (5@50%, 5@60%, 3@70%, 3@80%, 3@85-90%)

Percents based off Power Snatch 1RM.

Tuesday, December 24th, 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.
Christmas Eve (12/24)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open Gym
– 1:30pm

Christmas Day (12/25)
– No classes

Thursday (12/26)
– Back to a normal schedule
.

XS CrossFit – General CrossFit


Big thanks to everyone that came to the Holiday Party! The White Elephant was amazing thanks to Sarah for putting it together. We had a blast Rowling thanks to Deb for helping run it. Picture of the top 8 from left to right (missing Brian in 6th place).


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

Work on a FITNumber challenge. Only a week left to get as high of a number as possible.

Metcon

400 M Walking Lunges (Time)

400 Meter Walking Lunges
(9) Laps inside the gym

Or

(2) 200m track

Or

(1) 400m track

Monday, December 23rd, 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.
Christmas Eve (12/24)
– 5:15am
– 8:30am
– 9:30am
– 11:30am Open Gym
– 1:30pm

Christmas Day (12/25)
– No classes

Thursday (12/26)
– Back to a normal schedule
.

XS CrossFit – General CrossFit

Weightlifting

Back Squat

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 50% of 90%

Set 2 – 5 Reps at 60% of 90%

Set 3 – 3 Reps at 70% of 90%

Set 4 – 3 Reps at 80% of 90%

Set 5 – 3+ Reps at 90% of 90%

Use this calculator to make it easy. Week #2

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

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

9 Min AMRAP Of:

– 35 Double Unders

– 15 Air Squats

– 15 KBS (53/35)

Sunday December 22, 2019

Announcements

Holiday party TODAY (Saturday December 21st) at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.
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
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

250m Row

10 C2 Crunches

10 Handstand Kick-Ups (Try Switching Legs or No Wall)

*3 Rounds, NFT

Strength

Bench Press (Build in Weight, 1 rep at 88%, 1@ 90%, 1@92%+)

Warm up to you 88% (roughly 5-6 sets).

Record Heaviest Single.

Strict Toes-To-Bar (5×3-5 in between your warm-up sets on bench Press)

Weightlifting

Power Snatch (Doubles – 6 Sets at 80%)

Try these as Tap and Go, or fast singles. Keep your form while cycling the barbell.

4@50%

3@60%

2@70%

6×2@80%