banner

WODs

July 11th

Here is a great event for all you women out there. Join the XS CrossFit Team at the Kiss Me Dirty run. Libby and Allison are already signed up!!! Here is what you need to know.
http://www.kissmedirty.com/denver.html
Colorado Horse Park in Parker
Saturday, July 28
9:10 am wave
Team name- XS CrossFit
This is a Females only 5k mud run obstacle course

-WOD-

– 800m Run
– 12 Curtis P’s (95/65)
– 600m Run
– 9 Curtis P’s
– 400m Run
– 6 Curtis P’s
– 200m Run
– 3 Curtis P’s

Curtis P = Clean, Lunge each leg, Push Press

If you’re still wondering what the heck a Curtis P is then watch this video.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 19:59 (Mod: 45#)
– Jerry 20:53 (Mod: 45#)
– Chris 22:21 (Mod: 35#)
1:30PM
– Mindy 19:41 (Mod: 55#)
4:30PM
– T.J. 21:52 (Mod: 55#)
– Jodi 23:25 (Mods: 45#, sub lunge for squat)
– Deb 25:25 (Mod: 55#)
5:30PM
– Jeff 24:03 Rx
– Libby 24:41 (Mod: 35#)
– Lane 20:33 (Mod: 45#)
6:30PM
– Thomas 19:50 Rx
7:30PM
– Marti 21:22 (Mod: 35#)
[/hide]

July 10th

We had a lot of new 1K Row PRs. That’s amazing to get your PR at the start of a workout! Just remember you get out of CrossFit what you put into it. What I mean by this is if you push yourself 100% every time you walk in then your increases will be huge. If you’re watching people get new records and wondering why everyone else is getting better and your not then chances are you can go harder. I know it hurts pushing yourself beyond your safe comfort zone but if you can turn that switch off in your head, that tells you to slow down, I’m sure you’ll surprise yourself.

-WOD-

Snatch work
20 total reps

100 Jumping Pull Ups
Every min on the min perform 4 Burpees

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Marti 35# / 6:04
– Chris 35# / 4:47
– Lucas 75# / 1:43
– Tina 65# / 2:46
– Willie 65# / 2:55
– Jerry 65# / 3:37
1:30
– Kathy 35# / 6:51
– Joann 55# / 6:34
– T.J. 75# / 3:54
– Carl 125# / 2:28
4:30PM
– Mindy 55# / 3:55
– Jodi 35# / 4:28
– Becky 75# / 2:52
– Adam 125# / 2:50
5:30PM
– Jeff 105# / 1:41
– Libby 60# / 3:36
7:30
– Deb 60# / 2:52
– Maddie 75# / 2:50
– Melissa 50# / 2:52
[/hide]

July 9th

We had a great Saturday turn out! It’s awesome seeing all the new faces.

The CrossFit Games will be on ESPN3 this weekend. Watch the fittest men and women give it everything they got.

We are going to have a gym party on the evening of 7/21. I’ll be adding more info about this soon.

-WOD-

1K Row
21-15-9 reps of:
– Wall Ball (20/14#)
– Hand Release Push Ups
400m Run

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Marti 14:58 (Mods: 8# to 8’WB, Knees)
– Chris 15:34 (Mods: 8# to 8’WB, Knees)
– Deb 15:47 Rx
– Jerry 17:01 (Mod: 14# WB)
9:00AM
– Tina 13:08 (Mod: 10# WB)
– Lucas 14:52 Rx
– Kathy 16:33 (Mods: 10# to 8’WB, Knees)
1:30PM
– Carl 12:40 Rx
– T.J. 14:47 Rx
4:30PM
– Thomas 12:48 Rx
– Mindy 13:39 (Mod: 10# WB)
5:30PM
– Libby 14:23 (Med: 8# WB)
– Lane 13:27 (Mod: 10# WB)
– Jeff 12:47 (Mod: 18# WB)
7:30PM
– Melissa 13:54 (Mod: 6# WB)
– Maddie 14:40 (Mod: 8# WB)
[/hide]

July 8th

-REST DAY-

July 7th

-TEAM WOD-

Get ready to have some fun in the sun!!! OR rain whatever the weather provides we’ll have a great team workout. Bring a friend! It’s FREE!!!

July 6th

We saw a lot of new PR’s (personal records) yesterday!!! Tina added 35# to her old Jerk PR and Carl added 20# to his old PR. Keep up the hard work everyone.

Here is a pic of Jeff and Thomas holding handstands at the 4:30PM class.

Jeff & Thomas 4:30PM Class

-WOD-

Death by Pull Ups / KB Swings

1st min – 1 Pull Up & 1 KB Swing (53#/35#)
2nd min – 2 Pull Ups & 2 KB Swings
3rd min – 3 Pull Ups & 3 KB Swings
4th min – 4 Pull Ups & 4 KB Swings
continue going up 1 pull up and 1 KB swing every minute until you fail.

If you don’t make it to 10min drop one number from the round you failed at and keep going each min until 10min.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Jerry 8+9 (Mods: Blue Band, 35#)
– Deb 9+9 (Mod: Red Band)
– Marti 8+7 (Mods: Green Band, 26#)
9:00AM
– Tina 8+15 Rx
– Sam 10+13 Rx
– T.J. 9+18 Rx
1:30PM
– Kathy 8+13 (Mods: Blue Band, 18#)
– Joann 8+9 (Mods: Green Band, 26#)
4:30PM
– Thomas 9+16 Rx
– Mindy 7+10 (Mods: Purple Band)
5:30PM
– Jeff 10 Rx
– Kade 10+16 Rx
– Lucas 9+10 (Mod: 44#)
– Melissa 8+4 (Mods: 26#, Blue Band)
[/hide]

July 5th

Hope everyone had a great 4th!

-WOD-

Max Jerk
5-5-3-3-1-1

5 Rounds of:
20 Double Unders
30sec Handstand hold

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00am
– Willie 125# / 7:27 (Mods: singles, Black & Blue Bands)
– Jerry 100# / 8:52 (Mods: singles, Black & Red Bands)
– Deb 85# / 8:57 (Mods: singles, Green & Green Bands)
– Tina 95# / 6:42 (Mods: Blue & Red Bands)
9:00AM
– Sam 160# / 5:56 Rx
– Kathy 60# / 12:03 (Mods: Green & Blue Bands)
1:30PM
– Carl 165# / 6:58 (Mods: Singles)
4:30PM
– Lucas 135# / 6:45 Rx
– Jeff 160# / 6:09 Rx
– Thomas 225# / 7:05 Rx
6:30PM
– Lane 6:54 (Mod: Blue & Red Bands)
7:30PM
– Marti 55# / 12:18 (Mods: Singles, Green & Blue Bands)
– Tiffany 70# / 11:24 (Mods: Singles, Black & Red Bands)
– Melissa 80# / 7:52 (Mods: Singles, Red & Blue Bands)
– Kade 115# / 5:54 Rx
– Maddie 100# / 8:54 (Mods: Singles, Black & Purple Bands)
[/hide]