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WODs

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/
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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)

02/02/2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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: Back Squat (4×10 @ 8)

P: Shoulder Press (4×5 @7)

P: Power Clean (3×3 @ 7)

W: Power Clean (3×3 @7)

W: Hang Squat Clean (3-2-2-1-1-1)

Build

W: Split Jerk (5-3-2-(5×1@9))

02/02/2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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: Back Squat (4×10 @ 8)

P: Shoulder Press (4×5 @7)

P: Power Clean (3×3 @ 7)

W: Power Clean (3×3 @7)

W: Hang Squat Clean (3-2-2-1-1-1)

Build

W: Split Jerk (5-3-2-(5×1@9))

Friday, February 1st 2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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

Row Conditioning

Metcon (Time)

Fastest Round Score

7 rounds of 100m row (total for the day), score fastest round. Rest as necessary (2-3 mins)

Metcon (Time)

Slowest Round Score

7 rounds (total for the day) of 100m row, score slowest round.

Metcon

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Step Ups are allowed

OR

55+: CrossFit Games Open 13.2 Masters (AMRAP – Rounds and Reps)

10 Min AMRAP

5 Shoulder to Overhead 95# / 55#

10 Deadlifts 95# / 55#

15 Box Jumps 20″
Step Ups are allowed

Thursday, January 31st 2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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

Metcon

L3: Metcon (Time)

Level 3 (18-39) (40-49)

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (20#/14# both to 10′)

– Double Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

OR

L3M+: Metcon (Time)

Level 3 (50+)

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (14#/10# both to 10′)

– Double Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

OR

L2: Metcon (Time)

Level 2 (18-39) (40-49)

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (14#/10# both to 10′)

– (1/2) Double Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

(1/2) Double Unders means 25-20-15-10-5

OR

L2M+: Metcon (Time)

Level 2 (50+)

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (14#/10# both to 9′)

– (1/2) Double Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

(1/2) Double Unders means 25-20-15-10-5

OR

L1: Metcon (Time)

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

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (14#/10# both to 9′)

– Single Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

OR

L1M+: Metcon (Time)

Level 1 (50+)

For Time (17min Cap)

50-40-30-20-10 Reps Of:

– Wall Balls (14#/10# both to 8′)

– Single Unders

– Wall Sit Ups
Every rep not completed is 1 second added on to 17:00.

01/31/2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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: Deadlift (3×5 @ 8)

Record your weight and RPE. This is a light week.

P: Close-Grip Bench Press (3×5 @ 8)

Place your hands ~14″ apart on the bar (as close as your wrists allow at the bottom) and execute a bench press.

P: Power Snatch (4×3 @ 7)

Record weight and RPE.

W: Metcon (Weight)

5 x Complex: 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch. RPE 8
Build

W: Snatch (5×1 @ 9)

W: Deadlift (3×5 @ 8)

Record weight and RPE.

Wednesday, January 30th 2019

Announcements

Sign Up for MyFITNumber.com and start logging your points. Below is the link to the membership page. To get it for free use discount code: xscrossfit2011

Membership Checkout


.
– 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

Strength

Split Jerk (5-5-3-3-1-1-1)

Deadlift (5-5-3-3-1-1-1)

Metcon

Metcon (Calories)

Reverse Tabata AAB Cals.

8 rounds of:

10 seconds of work

20 seconds of rest