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WODs

Saturday August 17, 2019

Announcements

We have a couple teams doing the Fossil Games CrossFit competition tomorrow (Saturday) at Bladium CrossFit (Bladium Sports and Fitness – 2400 Central Park Boulevard, Denver, CO, USA)
Team Spry (Andy S., Zach E., & Darren B.)
XS CrossFit (Andy E., Chris R., & Alex E.)

Heat Times
Team Spry – 9:40am, 11:25am, & 1:10pm
XS CrossFit – 10:00am, 11:40am, & 1:30pm

We’ll have a tent setup with XS CrossFit on it so feel free to come hangout!
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

200m Row (Max Effort)

10 Hip Ext.

10/10 Single Arm Strict Press

*3 Rounds NFT

Strength

Deadlift

5@55%

5@65%

7×1@75%

7×1@80%

7×1@85%

**7×1= 1 every 30 seconds

Weightlifting

Press in Jerk (Press-N-Jerk + Split Jerk)

(3+1) Build in weight for 5 working sets

*Record Heaviest Set

August 16, 2019 (The Month of FRAN)

Announcements

We have a couple teams doing the Fossil Games CrossFit competition tomorrow (Saturday) at Bladium CrossFit (Bladium Sports and Fitness – 2400 Central Park Boulevard, Denver, CO, USA)
Team Spry (Andy S., Zach E., & Darren B.)
XS CrossFit (Andy E., Chris R., & Alex E.)

Heat Times
Team Spry – 9:40am, 11:25am, & 1:10pm
XS CrossFit – 10:00am, 11:40am, & 1:30pm

We’ll have a tent setup with XS CrossFit on it so feel free to come hangout!
.

XS CrossFit – General CrossFit

Back Squat (20RM at around 60-70% of your 1RM)

Work up in weight doing sets of something like 5 reps. When you get to the weight you plan to hit do all 20 reps. Once you pick the bar up off the rack you can NOT rack it until 20 reps are complete. Feel free to stand with the bar on your back for as long as you’d like.

Weightlifting

Metcon

We will be doing a different version of Fran (listed below) every week. The one you do today you can NOT repeat for the next 3 weeks.

Fran (45) (Time)

45 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-15-21) (Time)

9-15-21 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (15-15-15) (Time)

15-15-15 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Fran (9-9-9-9-9) (Time)

9-9-9-9-9 Reps Of:

– Thrusters, 95#/65#

– Pull-ups

Thursday August 15, 2019

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

6/6 Bulgarian Split Squat

10/10 DB Rows

5-7 Weighted Pushups

*3 Rounds NFT

Strength

Front Squat (5@60%, 5@70%, 5@80, 3@85, 1+@90)

Weightlifting

Dumbbell Bench Press

Build in Weight

*Alternate with OHS

Metcon (Weight)

3 Sets of 5/5 Single Arm OH Squat
Build in Weight

*Alternate with OHS

Thursday, August 15th, 2019

XS CrossFit – General CrossFit

Metcon (Time)

6 Rounds for Time

– 10/7 Cal on AAB/Rower- Alternate

– 100 Meter Farmers Carry 53/35 KB’s- RX+ 70/53 KB’s

– 10 Hand Release Push Ups- RX+ HSPU

Rest 2 Min
Can use Dumbells -50/35- RX+-70/50

instead of Kettlebells

Wednesday, August 14th, 2019

XS CrossFit – General CrossFit

Metcon (Time)

For Time: 10 Rounds

– 200 Meter Run

– 1 minute rest
Running Clock

Athletes Sprints 200 meters,

looks at the clock as they cross the finish line and must take 1 minute rest before sprinting their next 200 meters-x 10

Tuesday, August 13th, 2019

XS CrossFit – General CrossFit

Metcon (Time)

CrosstFit Games 2019 Split Triplet

5 rounds for time of: 20 Min Time Cap

– 1 pegboard ascent

– 100 double-unders

– 10 single-arm dumbbell hang split snatches (50/35)

– 10 single-arm dumbbell hang clean and split jerks (50/35)
• Both pegs must make it to the top row.

• Both pegs must come below red line before dropping.

(Mod for Pegboard- 8 Strict Pull Ups)

•Athletes must alternate arms on each rep of the hang snatch and hang clean and jerk

•Must use opposite arm from lead leg on split movements.

Monday, August 12th, 2019

XS CrossFit – General CrossFit

Front Squat (6X3)

Pause Front Squat starting at 50% of 1 RM. 3 Second pause at the bottom of each squat. Build.

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP Of:

– 8 Shoulder-to-overhead (95/65)

– 12 Lateral Bar-over-burpees