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WODs

Thursday, November 28th, 2019 – Thanksgiving

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.

XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Come and find out!!

Wednesday, November 27th, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
***No 5:15am class on Tuesday 11/26 because of snow.***
.

XS CrossFit – General CrossFit

Weightlifting

Clean (Complex 1-Deadlift, 2-Hang Cleans, 3-Front Squat)

7 Rounds

1 Complex @ 90 Seconds

Build

Metcon

AMRAP: Metcon (AMRAP – Reps)

5 Rounds

1 Min Wallballs (20#-10’/ 14#-9′)

1 Min Hang Power Cleans @ 50% of Complex

1 Min Cals AAB

1 Min Rest

Tuesday, November 26th, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
***No 5:15am class on Tuesday 11/26 because of snow.***
.

XS CrossFit – General CrossFit

Metcon

FT: 5k Row (Time)

Max Effort 5k Row

Monday, November 25th, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
***No 5:15am class on Tuesday 11/26 because of snow.***
.

XS CrossFit – General CrossFit

Weightlifting

Overhead Squat (Tempo: 3 down, 2 pause, 1 up)

6 x 1 build

50%-55%-60%-65%-70%-75%

Metcon

FT: Metcon (Time)

2 Rounds

20/15 Cals AAB

15 Hang Snatch (115/85)

50 Double Unders

10 Overhead Squats (115/85)

Sunday November 24, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

100m Pinch Grip Carry

7 GHD Situps

10 Seated DB Strict Press

*3 Rounds, NFT

Strength

Bench Press (5×5 @70-75%)

Weighted Pull-ups (5×3)

Alternate between Bench Press

Weightlifting

Front Squat

3@75%

1@80%

3@75%

1@85%

3@75%

1@90%

3@75%

Record Heaviest Single.

Saturday November 23, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

7/7 KB Sntach

10 Goblet Squats

10 Suitcase DL

*3 Rounds, NFT

Strength

Shoulder Press (5×5 – 70-75%)

Strict Toes-To-Bar (5×5)

Alternate between Strict/Shoulder Press

Weightlifting

3 Position Clean + Jerk (7 Working Sets, Record Heaviest Set.)

Freedom Friday, November 22nd, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
GOAL TIME of 35 Minutes

Womans standards: Thruster 95#, Deadlift 165#, KBS 53#