by Alex Etzen
Announcements
We have a few people doing the Tough Mudder on Saturday 7/22 at 8am. Use code XSCF to get a discount. Let Alex know if plan to do it.
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.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
– 1:00 AB (2nd Rnd Row)
– 8 Scap Pull-ups
– 8 Scap Push-ups
– 8 Sit-ups
– :15 Handstand Hold
– 25′ Toe Walk
– 25′ Heel Walk
– 1:00 Ski Erg (2nd Rnd 100m Run)
– 2 Inch Worms
Skill-work
Muscle-Up (No Measure)
15 minutes to work on Muscle ups. Start based on your current skill level!
1 – Kip/Hip Pull Bar and Ring
2 – Transition to Press Out
3 – Jumping Transition to Press Out
4 – Full MU Attempts with or without bands
5 – Linking
Workout
7/11 WOD (Time)
For Time:
Complete in any order, but you must finish a movement before moving to another!
– 7 Bar MU or Burpee/PU [RX+ Ring MU]
– 700m Row
– 7 Wall Walks (Open Scaled Std) [RX+ Open Std]
– 700m Ski Erg
– 7 Sled Push 30′
– 700m AB
– 700m Run
– 7 Man Makers* (35/20) [RX+ 50/35]
– 7 Rope Climbs (13’/11′) [RX+ 15′]
– 70 Killer Ropes [RX+ DU]
– 7 Stone “Belly” Carries 30′ (95/75) [RX+ 115/95]
*One Man Maker consists of a DB Push-Up, 2 Renegade Rows (one per arm), and a Squat Clean Thruster
(Score is Time)