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WODs

Thursday, March 7th, 2019

Announcements

***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience but it’s getting a little crazy trying to manage the Open workouts and the 6:30PM classes all going on at once. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
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Open team scores for WOD #2 are posted! Go to the link below. I also setup a few different XS CrossFit and Colorado leaderboards for everyone to check out at the link below.

2019 Open Leaderboards


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Open shirts are done! Please take the shirt with your name on it and leave the hanger. I’ll charge your account when I see the empty hanger. If you want to have your team name added please talk to Alex. You can still sign up on the sheet for an Open shirt.
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XS CrossFit – General CrossFit

Metcon

AMRAP: Metcon (AMRAP – Reps)

4 Rounds of 4 Minute AMRAP

-25/18 Cal Row

-25/18 Cal AAB

-Max 10 M Shuttle Runs

Rest 4 Minutes Between rounds. Score is total sprints.

Wednesday, March 6th, 2019

Announcements

***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience but it’s getting a little crazy trying to manage the Open workouts and the 6:30PM classes all going on at once. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
.
Open team scores for WOD #2 are posted! Go to the link below. I also setup a few different XS CrossFit and Colorado leaderboards for everyone to check out at the link below.

2019 Open Leaderboards


.
Open shirts are done! Please take the shirt with your name on it and leave the hanger. I’ll charge your account when I see the empty hanger. If you want to have your team name added please talk to Alex. You can still sign up on the sheet for an Open shirt.
.

XS CrossFit – General CrossFit

Weightlifting

Shoulder Press (seated) (8 Minute EMOM of 2 Reps @ 75 – 80 %)

Metcon

AMRAP: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

-10 M Walking OH Lunge w/ Plate (45/25)

-10 Burpees to Plate

-10 HRPU

Tuesday, March 5th, 2019

Announcements

***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience but it’s getting a little crazy trying to manage the Open workouts and the 6:30PM classes all going on at once. Please feel free to come hangout. If you want to come do the Open WOD after the 6pm announcement you are more than welcome.
.
Open team scores for WOD #2 are posted! Go to the link below. I also setup a few different XS CrossFit and Colorado leaderboards for everyone to check out at the link below.

2019 Open Leaderboards


.

XS CrossFit – General CrossFit

Challenge

Chest-To-Bar Pull-ups (Max)

OR

Bar Muscle-ups (Max)

Metcon

FT: Metcon (Time)

-100 Double Unders

-30 Hang Dumbbell Snatches(5R/5L) (50/35)

-10 RMU

-30 Hang Dumbbell Snatches(5R/5L) (50/35)

-100 Double Unders

Monday, March 4th, 2019

XS CrossFit – General CrossFit

Weightlifting

Curtis P (7 Rounds going every 90 Second.Build)

– Clean

– Lunge Left

– Lunge Right

– Jerk

Metcon

FT: Metcon (Time)

4 Rounds For Time:

-500 M Row

-15 Thrusters (95/65)

03/03/2019

Announcements

Open Team scores for 19.1 are posted! These scores are very close! Every rep is extremely important.
http://xscrossfit.com/wp-content/uploads/2019/02/2019-Team-Open-Leaderboard.htm
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XS CrossFit – General CrossFit

P: Romanian Deadlift (5×5@7)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
Be conservative.

P: Bench Press (2×3@9, 3×3@8)

“Score” @9, put @8 in comments. Push a little on the @9. @10 is coming this month.

P: Pull-ups (2xmax)

Push-up between sets.

P: Push-ups (1xmax)

Between pull-up sets.

W: Snatch Balance (5×2@build)

W: Metcon (Weight)

(1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch) x5 @ build.

W: Squat Snatch (5×2@build)

Record highest double. Reset betwen each rep.

W: Overhead Squat (3×5@8)

03/03/2019

Announcements

Open Team scores for 19.1 are posted! These scores are very close! Every rep is extremely important.
http://xscrossfit.com/wp-content/uploads/2019/02/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – Barbell Club

P: Romanian Deadlift (5×5@7)

From the rack (mid thigh). 1 small step out from the rig. With straight, but soft, knees lower the weight down the legs, maintaining a rigid back, until hamstrings are completely loaded then return to finished Deadlift position.
Be conservative.

P: Bench Press (2×3@9, 3×3@8)

“Score” @9, put @8 in comments. Push a little on the @9. @10 is coming this month.

P: Pull-ups (2xmax)

Push-up between sets.

P: Push-ups (1xmax)

Between pull-up sets.

W: Snatch Balance (5×2@build)

W: Metcon (Weight)

(1 High Hang Squat Snatch + 1 Low Hang Squat Snatch + 1 Squat Snatch) x5 @ build.

W: Squat Snatch (5×2@build)

Record highest double. Reset betwen each rep.

W: Overhead Squat (3×5@8)

03/02/2019

Announcements

Open Team scores for 19.1 are posted! These scores are very close! Every rep is extremely important.
http://xscrossfit.com/wp-content/uploads/2019/02/2019-Team-Open-Leaderboard.htm
.

XS CrossFit – Barbell Club

P: Back Squat (2×5@9, 2×5@8)

“Score” @9, with @8 weight in comments.

P: Shoulder Press (4×10@8)

P: Power Clean (3×3@8)

W: Metcon (Weight)

(2 Hang Clean High Pulls + 1 Hang Squat Clean + 1 Split Jerk) 2-2-1-1-1-1 @ build
Build between sets, i.e. 2 rounds of the complex at a weight, 2 rounds at a higher weight, then increasing for each complex.

W: Front Squat (3×5@8)