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WODs

Monday, November 20th, 2017

Announcements

Thanks to everyone who came to support all the XS athletes at the Turkey Challenge this weekend. Big thanks for all the grilling Kelly A. (Shmoo) did for everyone on Saturday.
– XS Red (Kade, Taylor, Maddie & Chelsea) did great on the Run Row WOD!
– XS Blue (Rick, Chris, Emma & Ashley) did really well on the chipper WOD.
– XS Masters (Darren, Andy, Jill & Kelly) crushed the Push Up WOD.
– Dylan and Britt’s team did awesome on the Sandbag Floater.
– Michelle toughed out being sick and still found a way to crush it.
We all had a lot of fun! If you are interested in doing a team comp please make sure the coaches know. We’d love to help you find some way to show off all the hard work you put in the gym.

XS CrossFit – General CrossFit

Weightlifting

Overhead Squat (2-2-2-2-2RM)

From a rack, work up in weight to find a 2-rep-max.

Compare to 9/5/2017.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 MIN:

-10 Alt. DB snatch (50/35#)

-10 Burpees

-33 Double-unders
Compare to 6/23/2017.

Sunday, November 19th 2017

XS CrossFit – General CrossFit

Weightlifting

Muscle Snatch + Overhead Squat (5 x (2 + 2))

Build up in weight. Your limiting factor here should be your muscle snatch weight. Knees must stay locked out on the muscle snatch to consider it successful.

Back Squat (5 x 4)

All sets at 85%. Last set go for as many reps as possible.

Barbell

Announcements

Heat times for Sunday.
– XS Red heat times – Sunday 9:18am & 1:16pm
– XS Blue heat times – Sunday 9:36am & 1:32pm
– Alex’s heat times – Sunday 10:54am & 2:50pm

It is at MBS CrossFit in Broomfield. Come hangout if you have some free time Sunday. Check out http://www.turkeychallenge.com/ for more info. The address is 10900 West 120th Ave Broomfield, CO
.

XS CrossFit – General CrossFit

Weightlifting

High Hang Clean + Knee Clean (5 x (2 + 2))

Work up in weight. Quality over quantity. We should not be missing reps.

Bench Press (5 x 4)

All sets at 85%. Max reps on last set.

Friday, November 17th 2017

Announcements

Heat times this weekend for the XS CrossFit teams.
– XS Masters Team heat times – Friday 5:30pm & 6:40pm – Saturday 11:52am & 3:02pm
– XS Red and XS Blue heat times – Saturday 9:00am & 1:15pm – Sunday TBD.
– Alex’s heat times – Saturday 10:45am & 2:32pm – Sunday TBD

It is at MBS CrossFit in Broomfield. Come hangout if you have some free time this weekend. Check out http://www.turkeychallenge.com/ for more info. The address is 10900 West 120th Ave Broomfield, CO
.

XS CrossFit – General CrossFit

Metcon

Strength

Deadlift (3 reps every 90 seconds for 7 sets)

Build as desired.

Metcon (Time)

3 Rounds for time of:

30 Abmat sit-ups

10 Deadlifts, 225/155

20 Wall-balls, 20/14

10 Chest-to-bar pull-ups

Thursday, November 16th 2017

Announcements

Heat times this weekend for the XS CrossFit teams.
– XS Masters Team heat times – Friday 5:30pm & 6:40pm – Saturday 11:52am & 3:02pm
– XS Red and XS Blue heat times – Saturday 9:00am & 1:15pm – Sunday TBD.
– Alex’s heat times – Saturday 10:45am & 2:32pm – Sunday TBD

It is at MBS CrossFit in Broomfield. Come hangout if you have some free time this weekend. Check out http://www.turkeychallenge.com/ for more info. The address is 10900 West 120th Ave Broomfield, CO
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

3 rounds for time of:

20 Single arm overhead DB/KB lunge, 50/35 lbs.

20 Burpees

*Switch arms every 10 reps

Wednesday, November 15th 2017

Announcements

Heat times this weekend for the XS CrossFit teams.
– XS Masters Team heat times – Friday 5:30pm & 6:40pm – Saturday 9:10am & 3:02pm
– XS Red and XS Blue heat times – Saturday 9:00am & 1:15pm – Sunday TBD.
– Alex’s heat times – Saturday 10:45am & 2:32pm – Sunday TBD

It is at MBS CrossFit in Broomfield. Come hangout if you have some free time this weekend. Check out http://www.turkeychallenge.com/ for more info. The address is 10900 West 120th Ave Broomfield, CO
.

XS CrossFit – General CrossFit

Strength

Weighted Pull-ups (6 sets of 2)

Any grip style allowed.

Score is heaviest 2 reps.

Metcon

Metcon (Calories)

5 Minutes of:

Assault Bike, Max Calories

Rest 5 Minutes

5 Minutes of:

Rower, Max Calories

Tuesday, November 14th 2017

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

5 Rounds for time of:

20 Medball cleans, 20/14

10 Push Press, 95/65

2 Rope Climb, 15 ft.
The Medicine ball Clean:

https://www.youtube.com/watch?v=-nk0GqeSTJs&index=18&list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G

The Push-press:

https://www.youtube.com/watch?v=X6-DMh-t4nQ

The Rope Climb:

https://www.youtube.com/watch?v=qFE7pgOrj5w&list=PLBrgqsGCyn2xQVBgDaemdoK8TJlgSpX0G&index=70