Wednesday, August 10th, 2022

August 9, 2022
    by Alex Etzen

    Announcements

    Volunteer Sign Up for In-House Comp!
    – We need Judges and event crew. If you’re not able to compete we can definitely use the help making this a great event. Here is the link to sign up as a Volunteer.

    2022 Team Competition Volunteer


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    In-house competition WOD #2!!!
    Check out WOD #2 for the in-house competition. WOD #3 will be posted Thursday at noon.

    2022 Team Competition


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    No classes on Saturday!
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    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2:00 – Row or AB or Ski Erg

    2 Rounds

     – 8 Bootstrappers

     – 4 Lunge + Lunge + Air Squat

     – 8 Scap Pull-Ups

     – 4 Kip Swings

    – 8 Back Extensions

    Strength

    Metcon (No Measure)

    3 SETS

     – 8-12 Banded Strict Pull-Ups

     – 10-15 Banded Good Mornings

    (No Measure)

    Workout

    A: Metcon (Time)

    For Time:

     – 10 Deadlifts (185/135)

     – 15 Pull-Ups

     – 10 Deadlifts (225/155)

     – 15 Chest-to-Bar

     – 10 Deadlifts (275/185)

     – 15 Bar Muscle-Ups

    (Score is Time)

    B: Metcon (Time)

    For Time:

     – 10 Deadlifts (155/105)

     – 15 Jumping Pull-Ups

     – 10 Deadlifts (185/125)

     – 15 Pull-Ups

     – 10 Deadlifts (225/155)

     – 15 Chest-to-Bar

    (Score is Time)

    C: Metcon (Time)

    For Time:

     – 10 Deadlifts (135/95)

     – 15 Ring Rows

     – 10 Deadlifts (155/105)

     – 15 Jumping Pull-Ups

     – 10 Deadlifts (185/125)

     – 15 Pull-Ups

    (Score is Time)