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WODs

Monday, May 29th 2017

XS CrossFit – General CrossFit

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Barbell, May 28th, 2017

XS CrossFit – General CrossFit

Skill-work

Snatch Grip Deadlift (5 x 3)

Weightlifting

Snatch Pull + Snatch (5 x (2 + 2))

Barbell, May 27th, 2017

Announcements

11:30am
1 – ALEX ETZEN
2 – BRETT TURMAN
3 – THERESA-JENNIFER …
4 – CASEY WILSON
5 – JUSTIN KRAGENBRINK
6 – DARREN BUCKLAND
7 – RYAN KOLB
8 – STEVE KOLB
9 – ANDY STEWART
10 – THE MAYOR PETE W …
11 – TYLER REINMILLER
12 – ISA REINMILLER
13 – SCOTT O’BRIEN
14 – CHELSEA HUNTER
15 – IAN PRICHARD
16 – BRETT WERTMAN
17 – MARIE WERTMAN
18 – ANDY ETZEN
9:30am
1 – TAYLOR TISCHHAUSER
2 – CHRIS DUDLEY
3 – KELLEY WALROND
4 – JEN ENDICOTT
5 – MICHELLE DEINES
6 – ZACH ENDICOTT
7 – JR HANKS
8 – CHRISTINE RODRIGUE
9 – CINDY KEAS
10 – JIMMIE KEAS
11 – MIKE OSWALD
12 – JONATHAN HIGGINS
13 – CATHY ELLIS
14 – RYAN LARSON
15 – KIRSTEN GASKELL
16 – LARRY GASKELL
17 = SHEERA POELMAN
18 – ROBYN BUCKLAND
19 – EDDIE MEDERO
20 – KELLY MEDERO
21 – LEAH GUSTAFSON
22 – ANNETTE BROOK
23 – BRITTANY BIGGS
24 – JESSIE WARLEY
25 – JANELLE O’BRIEN
26 – ROBYN WALLACE
27 – RYAN HATCH
28 – BETH RIZER
29 – SARAH GOMPERT
8:00am
1 – KRISTA DAHM
2 – LIBBY TEAFATILLER
3 – MIKE MCDONOUGH
4 – ALISON CAGAANAN
5 – NICHOLAS GUSTAFSON
6 – RICK BERGQUIST
7 – SUSAN SCHOENE
8 – MARGARET MATT
9 – LAURA KNOWLES
10 – THOMAS WOLF
11 – MADDIE ELLIS
12 – ALYSSA BINDL
13 – SARAH DALEY
14 – SCOTT – MICHAEL …
15 – AMY ALBERS
16 – JOE – JOSEPH ROMANO
17 – DEB ETZEN
6:30am
1 – ROBIN SCHELLMAN
2 – LISA MALINAK
3 – ASHLEY VILLERY
4 – SANDY WILLIAMS
5 – MICHAEL GETTMAN
6 – ROB WILLIAMS
7 -BETH MCDONOUGH
8 – ADAM CUNNINGHAM
9 – NATALIE TEFLIAN
10 – ALEX TUEL
11 – SHMOO ARCHIBALD
12 – JULIA YODER
13 – LYNDA HINOJOSA
14 – JAMES SCHELLMAN
15 – NICOLE ROST
16 – CINDY GAY
17 – RON BEYES
Here is the list for Murph class reservations. Please make sure you are signed up for one of these class times if you plan on coming. You can sign up on the Wodify app or email Alex@XSCrossFit.com.

XS CrossFit – General CrossFit

Skill-work

Muscle Clean (5 x 3)

Behind The Neck Jerk

FFriday, May 26th 2017

XS CrossFit – General CrossFit

Metcon (Time)

Partner – Mr. Joshua

5 Rounds for time of:

– 400m Run (200m Relay)

– 30 Sit Ups (1 person working at a time)

– 15 Deadlifts 250/170# (1 person working at a time)

Thursday, May 25th 2017

XS CrossFit – General CrossFit

Weightlifting

Bench Press (5-5-5-3-1+)

5 @ 60% of 1RM

5 @ 70% of 1RM

5 @ 80% of 1RM

3 @ 85% of 1RM

1+ @ 90% of 1RM

Metcon (AMRAP – Rounds and Reps)

5min AMRAP Of:

– 8 Hang Power Clean (Axel Bar 110/75#)

– 8/6 Cal Bike

Wednesday, May 24th 2017

XS CrossFit – General CrossFit

Metcon (Time)

Natalie’s Graduation WOD

4 Rounds Of:

– 5 Handstand Push Ups

– 20 Box Jumps (24/20″)

– 17 Toes To Rings

– 400m Run

Tuesday, May 23rd 2017

XS CrossFit – General CrossFit

Metcon (AMRAP – Reps)

CrossFit Games Regional 17.3

– 100′ Overhead Lunge (1 arm DB)

– 100 Double Unders

– 50 Wall Ball

– 10 Rope Climb

– 50 Wall Ball

– 100 Double Unders

– 100′ Overhead Lunge (1 arm DB)

16min Cut Off

Rx

– 50/35# DB

– 20# to 10’/14# to 9′

– 15′ Rope Climb

Rx+

– 80/55# DB

– 30# to 10’/20# to 9′

– 15′ Cut Rope Climb
If you finish put 510 reps as the score with your time in the comments.

We don’t have any 55# DB so any RX+ women can use a 50# DB and call it Rx+