WODs

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
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***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. 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 #3 are posted! Go to the link below.

2019 Open Leaderboards

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XS CrossFit – General CrossFit

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

OR

S: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

OR

55+: CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

OR

55+S: CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. 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 #3 are posted! Go to the link below.

2019 Open Leaderboards

.

XS CrossFit – Barbell Club

P: Deadlift (4×2@9, 3×1 Build.)

Record @9 in comments

P: Bench Press (2×3@10, 3×2@9, 3×1@8)

Theoretically these could be the same weight, but adjust the weight as you need.

P: Knees To Elbow (3×12+)

Use a band if needed. Max reps on the third set.

W: Metcon (Weight)

From the blocks. (1 snatch high pull + 1 squat snatch) x5 @8

W: Metcon (Weight)

Hang squat snatch x 5@7

W: Squat Snatch (5×1@9)

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. 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 #3 are posted! Go to the link below.

2019 Open Leaderboards

.

XS CrossFit – General CrossFit

Metcon

A: Metcon (AMRAP – Rounds and Reps)

DEATH BY AAB CALORIES

-3/2 calories min1

-6/4 calories min2

-9/6 calories min3…etc…
Men start at 3 the first minute and increase by 3 every until failing to complete the required calories for that minute. Women start at 2 calories the first minute and increase by 2 every minute. Reset the bike monitor prior to every minute.

Score the last round completed plus any calories in the next round.

B: Metcon (No Measure)

Tabata PLANK

Cool-Down

RomWod or coach-lead active stretching or CrossOver Symmetry.

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. 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 #3 are posted! Go to the link below.

2019 Open Leaderboards

.
*** No 5:15am, 8:30am or 9:30am classes on Thursday morning. ***
.

XS CrossFit – General CrossFit

Weightlifting

3 Position Snatch (EMOM x 9)

High Hang Squat Snatch + Hang Squat Snatch (at knee) + Snatch (from floor)

3 Snatches performed from 3 different starting positions. It’s okay to drop the bar after each position.
SQUAT ALL reps at 70-75% of 1-rep-max squat snatch.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
24/20″ box jump

Announcements

This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!
.
***No 6:30PM, On-Ramp, or 7:30PM Classes on Thursday.***
Sorry for any inconvenience. 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 #3 are posted! Go to the link below.

2019 Open Leaderboards

.

XS CrossFit – General CrossFit

Gymnastics

Pullup work (strict) (1 pull-up every 10 seconds for 8 minutes.)

Strict Pull-ups
No score. Use bands as necessary.

Metcon

Metcon (AMRAP – Rounds and Reps)

3 ROUNDS OF 3 MIN AMRAP, 2 MIN REST BETWEEN:

-6 handstand push-ups OR 12 hand release push-ups

-30 double-unders OR 30 killer ropes
Begin every 3 min AMRAP at zero. Score is the LOWEST one of the 3 AMRAPS.

Announcements

Make sure you enter your score for 19.3 before 6pm on the games.crossfit.com website.
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This Friday’s theme for the Open Workout is TEAM COLORS. Where your blues, purples, greens, blacks and pinks and represent your team!!

XS CrossFit – General CrossFit

Weightlifting

Back Squat (EMOM x 10 x 3)

Every minute, on the minute, perform 3 back squats at bodyweight. Women use 75% BW.

Metcon

FT: Metcon (Time)

7 Rounds For Time

-7 Power Cleans (95/65) [135/95]
-7 Push Press

-7 Toes-to-Bar

Announcements

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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Make sure you enter your score for 19.3 before 6pm on the games.crossfit.com website.
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XS CrossFit – General CrossFit

P: Back Squat (2×10@7)

P: Front Squat (2×10@7)

P: Metcon (Weight)

(3 shoulder press + 3 push press) x 5 @7

P: Clean and Jerk (3×3@7)

W: Metcon (Weight)

(1 Clean high pull + 1 hang clean high pull + 1 hang squat clean) x 7. Build.

W: Split Jerk (3-2-1-1-1-1. Build.)

Record heaviest weight.