banner

WODs

Sunday December 1, 2019

Announcements

Holiday party will be on Saturday December 21st at 5pm.
– Potluck
– White Elephant ($20 cap)
– Rowling Competition (good thing we practiced rowing all last month)
Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 DB Bench Press

10 DB Suitcase DL

40-70 Sec. Nose to Wall Hold

*3 ROunds, NFT

Strength

Cluster (HS – Drop to 70% for 10 Singles)

Build to a heavy single, then drop to 70% and do ten singles.

Weightlifting

Snatch Grip Deadlift (3@70%, 3@80%, 2@90%, 3×1@100-103%)

Build for 3 singles.

Percent based off Snatch max.

Saturday November 30, 2019

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

250m Row

10 C2 Crunches

10 KB Sumo DL High Pull

* 3 Rounds, NFT

Strength

Back Squat (3@75%, 1@80%, 3@75%, 1@85%, 3@75%, 1@90%, 3@75%)

Record Heaviest Single.

Weightlifting

Heaving Snatch Balance + Overhead Squat ((2+2) – 6 Sets at 75%)

Build up to your 75%

Freedom Friday, November 29th, 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
.

XS CrossFit – General CrossFit

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Woman’s Standard: 14#, 55#, 18″, 55#, 75% of BW

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)