by Alex Etzen
Announcements
Time to sign up for the Nutrition Challenge! The price will be $45. You’ll be able to say who will be on your 3 person team later.
– The Nutrition Challenge will be 12 weeks long and starting on January 9th.
– You’ll get a body fat test done at the start.
– 6 weeks will be logging everyday for points.
– You’ll get a 2nd body fat test done at 6 weeks.
– The next 6 weeks will be on your own trying to keep what you have started going.
– You’ll do a 3rd body fat test at the end of 12 weeks.
– We will have prizes for the top 3 person teams.
Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
The December Athlete of the Month is Jordan Sullivan. You can normally see him lifting heavy and crushing WODs in the afternoons around 4:30pm. As coaches it’s easy to see all the hard work he’s putting in. Keep it up Jordan!
Warm-up
Warm-Up (No Measure)
2 ROUNDS
– 1:00 Row
– 3 (1 Push-Up + 2 Alt. Groiners)
– 5 Scap Pull-Ups
– 10 Banded Lat Pull Downs
INTO…
2 ROUNDS
– 10 Lunges
– 10 Air Squats
– 5 Scap Push-Ups
– 5/5Single Arm Banded Lat Pull Downs
Strength
Weighted Pull-ups (3-3-3-3-3-3-3RM)
Every 1:30 for 7 Sets:
– 3 Strict Weighted Pull-ups*
Strict Pull Ups!!!
*Build but do not jump more than 5 pounds each time!
(Score is Weight)
Workout
A: Metcon (Time)
For Time:
– 50 Cal Row
– 40 Toes to Bar
– 30 Single DB OH Lunges (70/50)
– 20 Chest-to-Bar
– 10 Single DB OH Squats (70/50)
(Score is Total Time)
OR
B: Metcon (Time)
For Time:
– 50 Cal Row
– 40 Toes to Bar
– 30 Single DB OH Lunges (50/35)
– 20 Pull-ups
– 10 Single DB OH Squats (50/35)
(Score is Total Time)
OR
C: Metcon (Time)
For Time:
– 40 Cal Row
– 40 Toes above Hip Height
– 30 Single DB OH Lunges (35/20)
– 20 Pull-ups
– 10 Single DB Front Rack Squats (35/20)
(Score is Total Time)