Friday, February 10th, 2023

February 9, 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/

    Open Seminar! It’s FREE!!!
    – We have the first Open Seminar this Saturday 2/11from 1pm to 2:30pm.
    – We’ll be going over Double-unders, Wall Walks, Handstand Push-ups, Handstand Walk.
    – This seminar is to help you get ready for the Open no matter what level you’re at.
    – We’ll have at least 5 coaches so you can get a lot of 1-on-1 attention.
    – Please go register for these like a normal class ASAP so we know how many people are coming.
    – Talk to a coach or email [email protected] if you have any questions.

    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!

    1. AMANDA SIMON
    2. AMANDA NICKERSON
    3. SARAH KELLY
    4. SHAWN CARMACK
    5. ELLIOTT WHEELER
    6. BRITTANY OLDS
    7. ALY MCCORMACK
    8. LUKE MAULDIN
    9. KAYLA WEST
    10. SARAH NEWMAN
    11. ALEX ETZEN
    12. MARK MCCORMACK
    13. STEPHANIE GEDNEY
    14. TAYLOR TISCHHAUSER
    15. SAMMIE SPOSET
    16. ERIC ROCHA
    17. JOSEPH WINGARD
    18. MADISON WOELTJE
    19. BRYAN WERKMEISTER
    20. KATARINA MORELL
    21. JOHN KELLY
    22. ALLEGRA BASANESE
    23. ANDREW FRASER
    24. SARAH SINCLAIR
    25. DAVID CORSO
    26. JULIA GOLDSACK
    27. RYAN NICKERSON
    28. NICK HAMMOND
    29. ROBYN BUCKLAND
    30. JACKIE EHMANN
    31. DESIREE NELSON
    32. MATT BRADY
    33. KERSTIN ALLISON
    34. KADE SNIDER
    35. JOCELYN YODER
    36. MONIKA ZAJAC
    37. GUENEVERE LUCAS
    38. RYAN LUCAS
    39. JORDAN SULLIVAN
    40. MEGAN LEPORE
    41. CHAD ALLEN
    42. JIM KEEFOVER
    43. CICI EHMANN
    44. SUSAN SCHOENE

    45. JENNA EHMANN

    46. HENRY LONG

    47. COLLIN CAMPBELL

    48. DANA DEITZ

    49. BRENDAN LYNCH

    50. CAITIE OWENS

    51. ALI JOHNS

    52. DEBORAH TERMATH

    53. TYLER LILLY

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    1:00 Row or AB

    2 Rounds

    – 8 DB Front Squats

    – 8 DB Push Press

    – 8 Kip Swings

    – 20 Single Unders (2nd Round DU)

    – 8 Knee Raises (2nd Round T2B)

    Workout

    RX: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    4 dumbbell thrusters

    6 toes-to-bars

    24 double-unders

    50-lb/35-lb dumbbells

    OR

    SCL: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    4 dumbbell thrusters

    6 hanging knee-raises

    24 single-unders

    35-lb/20-lb dumbbells

    OR

    55+: Crossfit Games Open 20.2 Masters (55+) (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    4 dumbbell thrusters

    6 toes-to-bars

    24 double-unders

    35-lb/20-lb dumbbells

    OR

    55+SC: Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

    Complete as many rounds as possible in 20 minutes of:

    4 dumbbell thrusters

    6 sit-ups

    24 single-unders

    20-lb/ 15-lb dumbbells