August 23, 2023
by Alex Etzen
Announcements
The in-house team competition!
WOD #1 is posted! Here is a link to the event page.
https://xscrossfit.com/2023-team-competition/
Judge Sign Up!
Click on the link below to sign up to Judge/help at the In-house team comp. We really appreciate any help you can give. The event is from 8am to 4pm. You don’t need to be here for the full event in order to Judge or help with WOD setup. On the sign up you can list what time you’ll be there to help out.
https://xscrossfit.com/judge-sign-up/
XS CrossFit – Barbell Club
Warm-Up (No Measure)
10 Up Downs
10/10 SA DB Floor Bench Press
10/10 Step Ups
*3 Rounds, NFT
Strength
Bench Press (5×5)
5×5 = OK to Build or do all at a moderate to heavy weight.
Strength
Box Squat (1×5 (50%), 2×4 (65%), 3×3 (75%), 3×3 (85%))
Back squat to a box
*Sumo Stance
Accessory Work
Metcon (No Measure)
30/30 Weighted Step-Ups
30 Decline Push-Ups
300m farmers carry
*Partition as Needed