by Alex Etzen
Announcements
We had a blast at the BBQ last weekend! The Nutrition Challenge results were very impressive! We had someof the best results we’ve ever seen.
Here are the Top 10 Women!
1st – Amanda S.
2nd – Julia Y.
3rd – Sammie S.
4th – Jessie W.
5th – Deb E.
6th – Brook F.
7th – Sarah N.
8th – Ali J.
9th – Nicole S.
10th – Katarina M.
Top 10 Men in the Nutrition Challenge are:
1st – JosephW.
2nd – Matt B.
3rd – Jordan S.
4th – Dana D.
5th – Tom B.
6th – Trey L.
7th – Jim K.
8th – Chad A.
9th – Adam S.
10th – Alex E.
Top 10 Nutrition Challenge Teams.
1st – Cobra KAJ – 9255 (Joe W3588, Kaylon R.2794, Alex E.2873)
2nd – Kuchisabishii 8512 (Trey L. 2975, Daniel Y.2700, Julia Y. 2837)
3rd – Team Brenden 8256 (Brendan L.22841, Brenden D.2527, Adam S. 2888)
4th – Operation Downsize 8060 (Jessie W.2577, Brian W.2187, Matt B. 3296)
5th – Nutritionally Challenged 7767 (Dana D.3030, Chad A. 2913, Jesse M. 1824)
6th – Gut Busters 7765 (Nicole S.2424, David B.2184, Jordan S.3157)
7th – Good bad and ugly 7762 (Britton2557, Chad R. 2241, Jim K.2964)
8th – Just Do It 7628 (Deb E.2544, Tom B. 2985, Ken G.2099)
9th – Unrepentant Thinners 7393(Amanda S.3308, Vicki Z.1742, Kerstin A.2343
10th – Dad Bods and Mod Wods 7354 (Crystal R.2215, Eric R.2718, Katarina M.2421)
The Open was extremely
close this year! Here are the top 3 teams.
1st -Sweating Xcellence (Coach – Trey) Allegra B., Bryan W., Gwen L., Luke M., Mark M., Nick H., Ryan L., and Sarah K.
2nd -Ripped and REDdy (Coach – Jimmie) Amanda S., Caitie O., Collin C., Chad A., Cici E., Jackie E., Jocelyn Y., Katie M., and Madison W.
3rd -Chalk Dirty To Me (Coach – David) Aly M., Brittany O., Desiree N., Jenna E., Jesse M., Jim K., Matt B., Megan L., and Tristan C.
Here is a link to check out the scores Leaderboard.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
– 3 Inch Worm + Push Up
– 10 Scap Push Ups
– 20 Alt. Shoulder Taps
– 10 Scorpion
– 10 Kip Swings
Strength
Turkish Get Up (5 x 1)
5 Sets*
– 1 Side A
– 1 Side B
*Build
(Score is weight successfully lifted on both sides)
Workout
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
RX for females is 75% bodyweight bench press. Each round is 5 minutes. Begin round 2 at 5:00, round 3 at 10:00, and so on. Immediately perform a max set of STRICT PULL-UPS after bench press. Use a band if necessary. Goal is 8-15 reps of each movement.