You can get the most recent version @ #xbins on Efnet, or you can wait for a scene release to appear and download that, You'll get the occasional upload of it on TB. Once you have your up to date version of XBMC, just connect to your xbox with any ftp client and browse to the directory you have XBMC installed. Delete the contents and upload your new version to the same folder.
Alternatively you can upload your new release to any folder and edit your evox.ini file (providing you are using Evox) to point to the default.xbe file, and add a shortcut to your menu wherever you like.
 
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