Tuesday, August 8th, 2023

August 7, 2023
    by Alex Etzen

    Announcements

    The in-house team competition!

    ONLY 3 (3 Male & 0 Female) spots! Sign up ASAP. The price is $40. Use the link below to sign up.

    https://xscrossfit.wodify.com/OnlineSalesPortal/PurchaseByKeyEntry.aspx?Key=3YCq0JTDRqkxJZqn9PcWqCeKY

    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

    1. Allegra Basanese
    2. Amanda Nickerson
    3. Amanda Simon
    4. Brittany Olds
    5. Brooke Fuller
    6. Caitie Owens
    7. Gwen Lucas
    8. Jasmine Crawford
    9. Jenna Ehmann
    10. Katarina Morell
    11. Kayla West
    12. Kerstin Allison
    13. Robin Nichols
    14. Robyn Buckland
    15. Samantha Lyons
    16. Sarah Sinclair
    17. Vicki Zeeb

    Men

    1. Britton Allison
    2. Jake Miller
    3. Joe Wingard
    4. Jordan Sullivan
    5. Kade Snider
    6. Mark McCormack
    7. Matt Brady
    8. matthew zeeb
    9. Merrick Aiken
    10. Nick Hammond
    11. Ryan Lucas
    12. ryan nickerson
    13. SHMOO Archibald

    XS CrossFit – General CrossFit

    Warm-Up

    Warm-Up (No Measure)

    1 ROUND

    – 3 Burpees

    – 6 Alt. Groiners

    – 8 Air Squats

    – 10/10 Ankle Rotations

    Into…

    1 ROUND

    – 5 Step-Ups

    – 5 Cat-Cows

    – 8 WB Front Squats

    – 5 Back Extensions

    Into…

    1 ROUND

    – 5 Box Jumps

    – 8 Good Mornings

    Strength

    Back Squat (6,4,2 6,4,2)

    2 Rounds

    – 6 Back Squats

    – 4 Back Squats*

    – 2 Back Squats*

    *Build. Second round of 6,4,2 should be heavier than the first round.

    (Score is Weight)

    Workout

    A: Metcon (Time)

    For Time:

    – 400m Fat Bike

    – 5 Back Squats* (225/155)

    – 5 Box Jumps (30/24)

    – 400m Fat Bike

    – 10 Back Squats* (225/155)

    – 10 Box Jumps (30/24)

    – 400m Fat Bike

    – 15 Back Squats* (225/155)

    – 15 Box Jumps (30/24)

    *From Rack

    (Score is Time)

    OR

    B: Metcon (Time)

    For Time:

    – 400m Fat Bike

    – 5 Back Squats* (185/125)

    – 5 Box Jumps (24/20)

    – 400m Fat Bike

    – 10 Back Squats* (185/125)

    – 10 Box Jumps (24/20)

    – 400m Fat Bike

    – 15 Back Squats* (185/125)

    – 15 Box Jumps (24/20)

    *From Rack

    (Score is Time)

    OR

    C: Metcon (Time)

    For Time:

    – 400m Fat Bike

    – 5 Back Squats* (155/105)

    – 5 Box Jumps (24/20)

    – 400m Fat Bike

    – 10 Back Squats* (155/105)

    – 10 Box Jumps (24/20)

    – 400m Fat Bike

    – 15 Back Squats* (155/105)

    – 15 Box Jumps (24/20)

    *From Rack

    (Score is Time)