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WODs

Friday, March 15th, 2019

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

03/14/2019

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


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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)

Thursday, March 14th, 2019

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.

Wednesday, March 13th, 2019

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

Tuesday, March 12th, 2019

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.

Monday, March 11th, 2019

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

03/10/2019

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.