February 11, 2023
by Alex Etzen
Announcements
Here is the Nutrition link. Make sure to log your points for each day and the bonus points for the week.
https://xscrossfit.com/nutrition-challenge/
Here is everyone that is signed up for the Open so far. If you don’t see your name you might not have put XS CrossFit as your Affiliate. Make sure to do this before Saturday!
- AMANDA SIMON
- AMANDA NICKERSON
- SARAH KELLY
- SHAWN CARMACK
- ELLIOTT WHEELER
- BRITTANY OLDS
- ALY MCCORMACK
- LUKE MAULDIN
- KAYLA WEST
- SARAH NEWMAN
- ALEX ETZEN
- MARK MCCORMACK
- STEPHANIE GEDNEY
- TAYLOR TISCHHAUSER
- SAMMIE SPOSET
- ERIC ROCHA
- JOSEPH WINGARD
- MADISON WOELTJE
- BRYAN WERKMEISTER
- KATARINA MORELL
- JOHN KELLY
- ALLEGRA BASANESE
- ANDREW FRASER
- SARAH SINCLAIR
- DAVID CORSO
- JULIA GOLDSACK
- RYAN NICKERSON
- NICK HAMMOND
- ROBYN BUCKLAND
- JACKIE EHMANN
- DESIREE NELSON
- MATT BRADY
- KERSTIN ALLISON
- KADE SNIDER
- JOCELYN YODER
- MONIKA ZAJAC
- GUENEVERE LUCAS
- RYAN LUCAS
- JORDAN SULLIVAN
- MEGAN LEPORE
- CHAD ALLEN
- JIM KEEFOVER
- CICI EHMANN
- SUSAN SCHOENE
-
JENNA EHMANN
-
HENRY LONG
-
COLLIN CAMPBELL
-
DANA DEITZ
-
BRENDAN LYNCH
-
CAITIE OWENS
-
ALI JOHNS
-
DEBORAH TERMATH
-
TYLER LILLY
-
JIMMIE KEAS
XS CrossFit – General CrossFit
Metcon
Metcon (No Measure)
250m Row
10 DB Strict Press
5-7 Strict T2B
*3 Rounds, NFT
Strength
Cluster (3@60%, 3@70%, 2@80%, 2×2@85%)
For the 5×2 – should be 1 Cluster + 1 Thurster
Weightlifting
Clean Deadlift (3@75%, 3@85%, 2@95%, 3×1@105%)
Build for 3 singles.
Percent based off 1RM Clean.
Metcon (No Measure)
GHD Situps 4×15
Ring Dips 4×10