Monday, October 31, 2022

October 30, 2022
    by Alex Etzen

    Announcements

    November Kids Camp starting on Wednesday November 2nd.
    – It will be 4 weeks long (8 total classes)
    – Classes are 1 hour long on Monday’s and Wednesday’s at 5:30pm
    – Ages 6 to 11 years old.
    – No class on Wednesday November 23rd (day before Thanksgiving) 
    – For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
    – 8 ($80) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=214294&OnlineMembershipPaymentOptionId=869095&IsMobile=True&AuthenticationToken=
    – 4 ($50) class sign up here https://xscrossfit.wodify.com/OnlineSalesPortal/PlanPurchaseEntry.aspx?OnlineMembershipId=191004&OnlineMembershipPaymentOptionId=869094&IsMobile=True&AuthenticationToken=

    Please feel free to contact us with any questions.

    XS CrossFit – General CrossFit

    Warm-up

    Warm-up (No Measure)

    2 ROUNDS

    – 10/8 cal AB

    – 6 Bootstrappers

    – 2 Inch Worms

    – 6 Scorpions

    – 10 Lunges

    Workout

    Metcon (AMRAP – Rounds and Reps)

    “Team Halloween”

    31 Minute AMRAP (with a Partner)

    – 10 cal AB* (Costume Penalty 1 partner without costume 20 cal AB or 2 partners without costume 30 cal AB)

    – 75 Lateral Pumpkin Jumps

    – 50 Pumpkin Push Presses*

    – 100 Pumpkin Sit Ups

    – 50 Pumpkin Box Jumps* (20″/18″)

    – 75 Pumpkin Hang Squat Cleans*

    – 10 cal AB* (Costume Penalty 1 partner without costume 20 cal AB or 2 partners without costume 30 cal AB)

    * 5 burpee penalty (both partners) each time the “pumpkin” touches the ground (Must stand with “pumpkin”)

    Use a medicine ball (20/14 lb) as your pumpkin

    (Score is Rounds and Reps)
    Break up the work as needed between partners. Start with the “pumpkin” (medicine ball) on the ground for the lateral jumps (over the pumpkin). After the lateral jumps, working partner must have the pumpkin. Partner A must pick the medicine ball up to begin the push presses. When partner A completes their set they must hand the medicine ball to partner B without letting it touch the ground. If either partner drops or puts the medicine ball down at any time (starting with the push-presses through the end of the workout), then both partners must do a 5 burpee penalty each.