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WODs

November 3rd

This Sunday the 4th is the start of XS CrossFits open gym. You can come work on anything you would like from 11am to 1pm. We will have a coach in the gym the full time to answer any questions on technique or to help you pick out a workout. Hope to see some of you there.

-TEAM WOD-

Come get a great free team workout. This workout will be made up on the spot by Alex.

November 2nd

Nice work on the rowing everyone!

-WOD-

Bench Press
5-5-3-3-1-1-MAX

7min AMRAP
10 Push Press 45/35#
10yd Burpee Broad Jumps
20sec Plank
10yd Burpee Broad Jumps

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 75# / 2+20 Rx
– Marti 75# / 2+11 Rx
9:30AM
– Sarah 105# / 3+11 Rx
1:30PM
– Jodi 75# / 3+30 Rx
– Billie 90# / 3+1 Rx
4:30PM
– Mindy 100# / 3+44 Rx
– Joann 90# / 2+44 Rx
7:30PM
– Melissa 90# / 3+40 Rx
– TJ 4+7 Rx
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November 1st

Amazing job to everyone that came yesterday!!! I know if you looked at that workout before coming it’s real easy to say forget it. Everyone of you made yourself so much better at those movements. Very impressive stuff!

Now it’s time to work off all that Halloween candy.

-WOD-

5K Row

Set a goal and row your butt off!
2:30 pace puts you at 25:00
2:15 pace puts you at 22:30
2:00 pace puts you at 20:00
1:45 pace puts you at 17:30

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Deb 24:07
– Chris 25:45
– Marti 26:39
– Willie 28:12
9:30AM
– Jodi 23:50
– Mindy 23:47
– Billie 24:00
– Joann 29:53
1:30PM
– Sarah 25:44
4:30PM
– Jim 21:39
5:30PM
– Libby 25:46
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October 31st

Happy Halloween!!! Come workout before eating all that candy.

-WOD-

Angie
– 100 Pull Ups
– 100 Push Ups
– 100 Sit Ups
– 100 Air Squats

I know this sounds very very scary but just think of it as a great chance to work these movements.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
Deb 27:44 (mod: Red band)
Chris 24:18 (mod: Green band, knees)
Willie 23:40 (mod: Red band, knees)
Jerry 33:34 (Blue/Purple, knees)
9:30AM
Kathy 42:05 (mod: Blue/Purple-60, Green band-30, knees)
1:30PM
Jodi 25:11 (mod: Red band)
Billie 28:14 (mod: Red band, 1K row for Squats)
4:30PM
TJ 22:56 Rx
Justin 24:01 Rx
Thomas 24:10 Rx
Josh 26:21 Rx
Maddie 26:24 (mod: last 30 PU Red band)

[/hide]

October 30th

-WOD-

4 Rounds Of:
– 200m Run
– 15 Box Jumps 24/18″
– 15 Wall Balls 20/12#
– 15 Lunges

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
Deb 16:21 Rx
Marti 14:52 (mod: 12″ box, 12# to 8′ WB)
Chris 15:38 (mod: 12″ box, 12# to 8′ WB)
Willie 16:49 (mod: 18″ box, 16#)
Jerry 16:33 (mod: 18″ box, 16#)
9:30AM
– Michelle 19:10 (Mod: 10# WB)
– Allison 19:57 (Mod: 10# WB)
– Jim E. 17:52 (Mod: Step Ups)
1:30PM
– Kathy 20:42 (Mods: 12″ box, 6# to 9′ WB)
– Joann 22:39 (Mods: 12″ box, 6# to 9′ WB)
4:30PM
– TJ 11:20 Rx
– Libby 17:21 (Mod: 10# WB)
– Mindy 16:55 Rx
– Jodi 14:40 (Mod: 10# WB)
5:30PM
– Josh 14:55 Rx
7:30PM
– Maddie 14:32 Rx
– Melissa 15:00 (Mod: 8# WB)
[/hide]

October 29th

We had a lot of fun at the CrossFit South Denver Charity Competition on Saturday! I want to say thanks to all the people that made the trip to watch TJ and Alex work their butts off. I’d also like to thank CrossFit South Denver for putting on a great event.

XS CrossFit had a nice finish with TJ in 2nd for the girls and Alex in 1st for the guys. TJ hit a new PR in Max Pull Ups and in a Max set of Double Unders. If any of you are interested in competing with CrossFit please let a coach know. There are competitions going on all the time. Sorry this picture is not very clear.

-WOD-

Jerk
3-3-3-3-3-3 (find your 3 Rep Max)

10min AMRAP
20 Double Unders
10 KB Swings 53/35#
5 Handstand Push Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Deb 85# / 6+15 (Mods: Singles, 18″ pu)
– Marti 60# / 5 (Mods: Singles, 26#, black & blue bands)
– Chris 65# / 5+23 (Mods: Singles, 26#, 12″ pu)
– Dustin 125# / 6+8 (Mods: singles, 44#, 24″ pu)
– Willie 5+33 (Mods: Singles, 26#, DB pu)
– Jerry 95# / 4+22 (Mods: Singles, 44#, Black & Blue Bands)
9:30AM
– Michelle 55# / 5+30 (Mods: Singles, 26#, Black & Blue Bands)
1:30PM
– Jim E. 145# / 6+10 (Mods: Singles, 26#, Floor pu)
– Billie 6 (Mods: Singles, Sit Ups, 12″ up)
– Jodi 70# / 6+34 (Mods: Singles, Blue & Red Bands)
– Carl 165# / 7+20 (Mods: Singles, Blue & Red Bands)
– Joann 85# / 6+5 (Mods: Singles, 26#, Floor pu)
4:30PM
– Mindy 95# / 5+21 (Mods: 26#, Blue Purple & Purple Bands)
– Kathy 50# / 5+21 (Mods: Singles, 26#, Green & Blue Bands)
– Justin 165# / 7+12 Rx
– TJ 105# / 7+30 Rx
5:30PM
– Graig 100# / 5+34 (Mods: Singles, 26#, 12″ pu)
– Cole 50# / 4+14 (Mods: Singles, 18#, Floor pu)
– Ali 75# / 5+27 (Mods: Singles, 26#, Black & Blue Bands)
– Libby 75# / 5+12 (Mods: Singles, Blue & Red Bands)
– Thomas 7+22 Rx
– Josh 205# / 2+6 Rx (1 rep max Jerk 245#)
7:30PM
– Maddie 105# / 4+24 (Mods: Blue & Blue Bands)
– Melissa 85# / 5+11 (Mods: Green & Red Bands)
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October 28th

-REST DAY-

Enjoy the football game!!!