by Alex Etzen
Announcements
The in-house team competition!
ONLY 32 total spots! Sign up ASAP. The early sign up price is $30 if you sign up before 8/1 and $40 if you wait until August to sign up. Use the link below to sign up.
It will be on Saturday, August 26th from 8am to 4pm.
Just remember all you have to do is sign up and we’ll build teams for everyone.
This competition is designed to push the most advanced athletes as well as allowing a new athlete to compete and help the team.
Talk to a coach if you have any questions.
The July athlete of the month is Alison Cagaanan!
It is so impressive how consistent she is. You can normally see her crushing WODs at 2:15pm during the week and 10am on Saturday’s. Alison has been with us through a Hip replacement and double Knee replacements! Congratulations on reaching your 10 Year Anniversary with XS Crossfit! Your committment is inspiring!
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 100m Run
– 8 Good Mornings
– 5 Scap Pull-Ups
– 5 Kip Swings
– 8 Slam Ball Ground to Overhead
Into ..
1 ROUND
– 8 Slam Balls
– 16 Glute Bridge-Ups
– 8 Slam Balls
– 8 Back Extensions
Skill-work
Rope Climbs (No Measure)
Level A
EMOM 12:
Minute 1: 8 Commando Pull-ups
Minute 2: 5 Jump + Clamp + Pull
Minute 3: 6 Rope Pull Ups (
https://youtu.be/ChJNgqB8QTc )
Minute 4: 10/8 Cal Ski
Level B
EMOM 12:
Minute 1: 8 Pronated Grip Ring Rows
Minute 2: 5 Lift + Clamp + Pull
Minute 3: 2 Lay to Stands (as strict as possible)
Minute 4: 8/6 Cal Ski
Workout
Metcon (3 Rounds for reps)
3 Rounds
– :45 AB Max Calories
– :15 Transition
– :45 Row Max Calories
– :15 Transition
– :45 Sled Push (10′ = 1)
– :15 Transition
– :45 Sledgehammer to Tire (10/8#)
– :15 Transition
– :45 Rope Climb (11′) [RX+ 13′] *5
– :15 Transition
– :45 Rest
– :15 Transition
(Score is Total Reps + Calories)
(Each Rope Climb is 5 Reps)