by Alex Etzen
Announcements
The in-house team competition!
ONLY 4 (4 Male & 0 Female) spots! Sign up ASAP. The price is $40. 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.
Below are all the athletes that are signed up for the in-house comp on 8/26. If you signed up and are not on this list please email [email protected]. There is still time to sign up. If you want to sign up do it fast there are only a few spots left.
Women
- Allegra Basanese
- Amanda Nickerson
- Amanda Simon
- Brittany Olds
- Brooke Fuller
- Caitie Owens
- Gwen Lucas
- Jasmine Crawford
- Jenna Ehmann
- Katarina Morell
- Kayla West
- Kerstin Allison
- Robin Nichols
- Robyn Buckland
- Samantha Lyons
- Sarah Sinclair
- Vicki Zeeb
Men
- Britton Allison
- Jake Miller
- Joe Wingard
- Jordan Sullivan
- Kade Snider
- Mark McCormack
- matthew zeeb
- Merrick Aiken
- Nick Hammond
- Ryan Lucas
- ryan nickerson
- SHMOO Archibald
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
2 ROUNDS
– 8 Good Mornings
– 5 Scap Pull-Ups
– 5 Kip Swings
– 8 KB Hang Cleans
Into ..
1 ROUND
– 5 KB Jerks
– 8 Glute Bridge-Ups
– 16 Mountain Climbers
– 8 Hip 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 (Time)
3 Rounds
– 2 Rope Climbs (15′) [RX+ 2 Legless Rope Climbs (15′)]
– 12 Kettle Bells Hang Clean & Jerks (35s/26s) [RX+ 53s/35s]
– 42′ Sled Push [RX+ put one KB on Sled]
(Score is Time)