by Alex Etzen
Announcements
Sign up for the CrossFit OPEN! It’s only $20. After you sign up put your name on the whiteboard by the door at XS. Here is the link to sign up.
https://games.crossfit.com/cf/login?flow=games&returnTo=%2Fregister%2Fopen
Take the Judges Course to help us judge each other for the open. It’s only $10. This is also a great way to understand the full range of motion for each movement. After you complete the course email [email protected] with your certificate or print it out and bring it in. Also put your name on the whiteboard by the door at XS. Here is the link to the Judges Course.
https://oc.crossfit.com/course?id=43
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3 Open seminar classes! For the next 3 Saturday’s we’ll be running a focused 90 minute class starting at 1pm on specific Open movements. We normally charge extra for these seminar classes but we decided this year for members they’re going to be free to get everyone dialed in for the open.
Here is the list of each seminars.
– Saturday 2/20 (Double Unders & Rowing)
– Saturday 2/27 (Toes-To-Bar, Pull Ups, C2B, Bar Muscle Ups, Ring Muscle Ups)
– Saturday 3/6 (Handstand Push Ups, Handstand Walk & Pistols)
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12 hour FIT Number Challenge on Sunday, February 21st, from 8am to 8pm. Come see how many FIT Number points you can get in 12 hours. We will give out prizes for the top points. You don’t have to commit to the full 12 hours. Feel free to show up for a few hours and get your 2021 FIT Number points started.
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XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
– 30 Single Unders
– 10 Scap Pull-Ups
– 8 PVC Pass Thrus
– 8 PVC Front Squat
– 30 Double Unders/ Double Under Attempts
– 10 Kip Swings
– 8 PVC Pass Thrus
– 8 PVC Clean Deadlifts
Strength
Squat Clean (8 Rounds (Every 90 seconds 3 Squat Cleans))
These do NOT have to be TNG
(build)
Workout
Rx: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
OR
55+Rx: Crossfit Games Open 19.2 Masters (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
OR
Sc: Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Hanging Knee-raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.
OR
55+Sc: Crossfit Games Open 19.2 Masters Scaled (55+) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Sit-ups
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.