WODs

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
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Come watch the 3 XS Teams and 2 individuals compete at the Turkey Challenge CrossFit Competition this weekend! I will post heat times when we know them. The masters team will compete Friday evening and Saturday. The 2 Open Teams and individuals will compete on Saturday and Sunday. The event will be at Sports Stable. The address is 1 Superior Dr. Superior Colorado.
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XS CrossFit – General CrossFit

Weightlifting

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

From Rack

Metcon

Metcon (Time)

21-15-9-15-21

Cals Row

Ab mat sit ups

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
.
Come watch the 3 XS Teams and 2 individuals compete at the Turkey Challenge CrossFit Competition this weekend! I will post heat times when we know them. The masters team will compete Friday evening and Saturday. The 2 Open Teams and individuals will compete on Saturday and Sunday. The event will be at Sports Stable. The address is 1 Superior Dr. Superior Colorado.
.

XS CrossFit – General CrossFit

Warm-up

10 Rounds

7 Wall Balls every 30 Seconds

Choose your weight

Metcon

Three Wise Men Tribute (3 Rounds for reps)

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here

XS CrossFit – General CrossFit

Metcon (Weight)

5 x (2 hang snatches + 2 squat snatches), building between sets.
Link the hang snatches reset/recover before and between the squat snatches. Warm up to ~60% 1RM or RPE.

Metcon (Weight)

5 x (3 strict press + 3 push press)
Warm up to ~85 1RM/RPE for strict press working weight for all sets.

Barbell Shrugs (5 x 3)

Build.

XS CrossFit – General CrossFit

Metcon (Weight)

7 x complex (1 low-hang clean, 1 high-hang clean, 1 low-hang clean)
Warm up to ~50% (1RM/RPE). Build between each set. Squat cleans are preferable, power cleans are OK.

Clean Pull (5×3)

Warm up to a working weight. Add weight if necessary. Attempt all pulls at the same weight. Control the bar to the floor and reset between each rep, but do not rest.

Weighted Pull-ups (3xmax)

If you have 10 strict pull-ups, add weight (+5 from last week). Record total reps. with weight in comments.

XS CrossFit – General CrossFit

Weightlifting

Back Squat (5-5-5-20)

Metcon

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Woman’s Weight is 35#

XS CrossFit – General CrossFit

Warm-up

2 rounds (NFT)

8 Single Leg DL with DB in each Hand

3 Skin the Cats

Weightlifting

Front Squat (6 X 3+)

65%-70%-75%-80%-85%-90%

Metcon

500m Row (Time)

Max Effort 500m Row
Rest 2 minutes -or- partner (if more than 9 in class)

500m Row (Time)

Max Effort 500m Row
Rest 2 minutes

1000m Row (Time)

Max Effort 1000m Row
Rest 3 minutes

Metcon (Time)

1500m Row

XS CrossFit – General CrossFit

Warm-up

3 Rounds

5 Banded Good Mornings

Max Set of Strict Pull Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP Of:

– 8 Chest to Bar [6 BMU]
– 15 Wall Balls (10’-20#/9’-14#) [10’-30#/10′-20#]
– 20 Situps (20/14# Med Ball) [GHD Sit Ups]