by Alex Etzen
Announcements
The last body fat test for the Nutrition Challenge! You have until Friday April 7th to get your body fat test done and points entered. Here is the Nutrition challenge link.
https://xscrossfit.com/nutrition-challenge/
BBQ on Saturday April 8th at 1pm. We will do the awards for both the Nutrition Challenge and the Open. It’s a potluck so bring food or drinks.
April Kids Camp starting on Monday April 3rd.
– 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.
– For more information click on this link https://xscrossfit.com/xs-crossfit-kids/
– 8 ($80) class sign up here Click Here to buy!
– 4 ($50) class sign up here Click Here to buy!
Please feel free to contact us with any questions.
XS CrossFit – General CrossFit
Warm-up
Rowling (Time)
10 Frames of rowing to 100.
– Pull on the rower and rack the handle.
– Let rower roll up and if it stops on 100 it is a (X or 0). If it hits 99 or 101 it is 1 point. If it hits 98 or 102 it is 2 points. This pattern continues for whatever you hit.
– Reset the rower to 0 every frame.
– On the 10th frame just like in bowling if you get a strike you get to go again. You can do this for up to 3 strikes in the 10th frame. The extra rounds in the 10th frame can take the place of an earlier frame to make your overall score lower.
– Put total score in as seconds. Ex. Score is 16 put in 0:16. This will allow the lowest score to win.
Warm-Up (No Measure)
2 Rounds
– 8 Sit-Ups
– 8 Scap Pull-Ups
– 8 Knee Raises
Strength
Row 5 Calories (5 Rounds for time)
5 Sets
– Sprint Row 5 Calories
Rest as needed between Sets,
(Score is Time for Each Set)
Workout
Metcon (Time)
For Time:
– 27 Cal Row
– 21 Toes-to-Bar [RX+ 27 T2B]
– 21 Cal Row
– 15 Toes-to-Bar [RX+ 21 T2B]
– 15 Cal Row
– 9 Toes-to-Bar [RX+ 15 T2B]
– 9 Cal Row
– 3 Toes-to-Bar [RX+ 9 T2B]
(Score is Time)