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WODs

Sunday September 22, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
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XS CrossFit – General CrossFit

Accessory Work

Metcon (No Measure)

Hip Extension x 10

C2 Crunches x 10

Seated DB Strict Press x 7
3 Rounds NFT

Strength

Overhead Squat (5-5-5-5-5+)

– 5 @ 50%,

– 5 @ 60%,

– 5 @ 70%,

– 5 @ 75%,

– 5+ @ 80%

Record how many reps you get at 80%

Weightlifting

Weighted Pull-ups (5×3)

Choose a weight you can maintain. This shouldn’t be easy.

Saturday September 21st, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 KB Suitcase Deadlift

7 Back Extensions

10 WallBall Situps

**3 Rounds, NFT

Strength

Back Squat (5-5-5-5-5RM)

Weightlifting

Push Jerk ((2+1) Build for 6 Working Sets)

Push Jerk + Split Jerk (2+1)

Record Heaviest Weight Lifted

Friday, September 20th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

-CASH IN: 30/21 calories AAB

6 ROUNDS OF:

-1 squat clean (85% of 1RM C&J)

-2 jerks

-3 deadlifts

-4 box jumps (30/24″)

-CASH OUT: 30/21 calories row

Thursday September 19, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

5 Seated Box Jumps

7 Push-Ups

100m Farmers Carry

3 Rounds, NFT

Weightlifting

Clean and Jerk (Max Out)

Strength

Bench Press (5×8 at 70%)

Thursday, September 19th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – General CrossFit

Gymnastics

10-15 minutes to work on some gymnastics movement, especially pull-ups and muscle-up variations.

Metcon

RX: CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

SC: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

55+: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Wednesday, September 18th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
https://games.crossfit.com
.
There’s a sign up sheet in the gym to order a Kicking AS T-shirt. They’re $30 with $10 from every shirt going as a donation to the Angelman Syndrome Foundation. If you need to try on a size I will have some blank shirts to try on Friday. If you have any questions email Alex@xscrossfit.com.
.

XS CrossFit – General CrossFit

Metcon

5k Run (Time)

Max Effort 5k Run
Here is a link to be able to zoom in on the course. http://xscrossfit.com/wp-content/uploads/2019/05/New-5k-run-for-website.jpg

Cool-Down

Static stretching, SMR, ROM WOD, yoga…etc.

Tuesday, September 17th, 2019

Announcements

27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty).

27 Hours for the Angels


.
Sign up for the CrossFit Open! Please sign up by September 30th to get on an in-house team.
.
https://games.crossfit.com
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

FOR TIME:

-50 HR push-ups [HSPU]
-50 Toes to rings [Toes-to-bar]
EMOM, including 0:00, – 20 single-unders [Double-unders]
[RX+]

Accessory Work

BODY ARMOR

3 RDS NFT:

-8 bulgarian split squats (ea leg)

-12 GHD sit-ups (or abmat sit-ups)