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WODs

Tuesday, November 21st, 2017

Announcements

Here is the schedule for this week.
Wednesday – Normal Schedule (No Teens or Kids Class)
Thursday – 10am Class only
Friday – 9:30am, 11:30am Open Gym, 1:30pm & 3:30pm
Saturday – Back to normal schedule
Email Alex@XSCrossFit.com if you have any questions.

A group of us will be doing the Turkey Trot at the Parker Rec Center. It is at 8am on Thanksgiving morning. Put your name on the whiteboard if you plan to do it.

XS CrossFit – General CrossFit

Weightlifting

Work up to a heavy split jerk single from a rack and a deadlift single rep for the day.

Split Jerk (5-5-3-3-1-1RM)

Deadlift (5-5-3-3-1-1RM)

Monday, November 20th, 2017

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