banner

WODs

August 10th

New schedule starting next week August 13th. Only 2 changes.
5:30AM
7:00AM
9:30AM
1:30PM
4:30PM
5:30PM
6:30PM (On Ramp)
7:30PM

-WOD-

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

15-12-9-6-3 Reps Of:
– Wall Ball 20/14#
– Pull Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:30PM
– Deb 80# / 8:36 (Mod: 12#, Purple Band)
– Jerry 115# / 8:38 (Mod: 16#, Red Band)
1:30PM
– Josh 215# / 6:40 Rx
– Billie 85# / 7:40 (Mod: 10# to 8’WB, Blue Band)
– Jodi 70# / 6:05 (Mod: 10# to 8’WB< Red & Purple Band) 4:30PM
– Thomas 255F / 4:53 Rx
– T.J. 95# / 5:48 Rx
5:30PM
– Maddie 105# / 8:31 (Mod: Red Band)
– Kade 135# / 4:59 Rx
– Melissa 80# / 4:49 (Mod: 10# to 9’WB, Ring Rows)
– Libby 80# / 7:39 (Mod: 10#, Blue & Purple Band)
– Alisha 80# / 6:55 (Mod: 12# to 9’WB, Blue & Purple Band)
– Matt 235# / 7:47 Rx
7:30PM
– Kathy 65# / 9:57 (Mod: 10# to 8’WB, Red & Purple Band)
– Joann 90# / 10:23 (Mod: 10# to 8’WB, Green Band)
[/hide]

August 9th

Libby and Allison are all ready signed up for Drenched 5k run. We’re trying to get a group for this so please let me know if you’re in. Here is all the info.

Run From Dry To Drenched at Drenched 5k Sunday, August 19th at 10AM City Park in Denver
Team Name- XS Crossfit
Password- DIRTYwater
Zone 1- Misters
Zone 2- Sprinkler Minefield
Zone 3- Fire Hoses
Zone 4- Snipers
Finish Festival: 75 foot slip n slide, music and more fun Save $5.00 on registration by using code DrenchedFlyer at www.RunDrenched.com

-WOD-

13min AMRAP
– 20 Sit Ups
– 20 Double Unders
– 100m Run

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Sam 6+9 Rx
– Jerry 5+11 (Mod: Singles)
– Lucas 8+7 Rx
– Deb 5+20 (Mod: 1/2 Doubles)
– Tina 7+42 Rx
1:30PM
– Mindy 7+34 Rx
– Carl 7+14 (Mod: Singles)
– Jodi 6+11 (Mod: Singles)
– Billie 5+15 (Mod: Singles)
– Sarah 6 (Mod: Singles)
– Joann 4+2 (Mod: Singles)
4:30PM
– T.J. 5+38 Rx
– Marti 5 (Mod: Singles)
– Chris 5+20 (Mod: Singles)
– Thomas 7+10 Rx
– Libby 7 (Mod: Singles)
5:30PM
– Josh 5+31 (Mod: Singles)
– Jeff 6+10 Rx
7:30PM
– Kade 9 Rx
– Melissa 6+8 (Mod: 1/2 Doubles)
– Maddie 6+23 (Mod: Singles)
[/hide]

August 8th

Great Job on the Thrusters and Rowing! We had some new PR’s. Carl had a PR by 2sec on the 500m and Maddie set a new gym record for the girls on the 500m Row with 1:56.8. If you didn’t get a PR don’t be discouraged it doesn’t mean you’re getting worse. After a hard workout Monday and heavy lifting before your row it’s very hard to set a new record.

Great workout with Tae from Texas at 4:30PM. It’s always nice seeing faces from other CrossFit gyms!

Here are a few pics of the big 7:30pm class

Kade with his game face on

The 7:30pm 2nd heat hitting it hard!

-WOD-

6 Rounds Of:
– 10 SDHP (95/65)
– 15 Box Jumps (24/18″)
– 200m Run

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 17:42 (Mods: 75#, 18″)
9:00AM
– Tina 15:06 Rx
– Sam 13:39 Rx
1:30PM
– T.J. 14:32 Rx
– Jodi 15:51 (Mod: 45#)
– Kathy 23:51 (Mods: 45#, 15″)
– Sarah 18:41 (Mods: 45#, 1/2 15″ & 1/2 12″)
– Mindy 14:50 Rx
– Billie 22:26 (Mods: 55#, 12″)
– Joann 21:20 (Mods: 45#, 12″)
4:30PM
– Chris 16:21 (Mods: 35#, 12″)
– Marti 15:23 (Mods: 35#, 12″)
– Deb 18:33 Rx
7:30PM
– Jeff 21:04 Rx
– Zach 24:07 Rx
– Adam 14:03 Rx
[/hide]

August 7th

-WOD-

Thruster
3-3-3-3-3

250m Row (All out don’t hold anything back)
Rest As needed (about 3 to 5min)
500m Row (Give it everything you got!!!)

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 9:00AM
– Zach 145# / 46.2 / 1:55.8
– Tina 53.9 / 2:01.7
– Lucas 110# / 53.5 / 2:02
– Sam 135# / 47.2 / 1:44.9
1:30PM
– Sarah 70# / 1:00.8 / 2:18.6
– Jodi 65# / 1:02.2 / 2:12.7
– Carl 135# / 47.5 / 1:41.2
– Mindy 75# / 56.6 / 2:00.5
4:30PM
– Jim 105# / 49.9 / 149.6
– Tae 135# / 51.0 / 2:01.1
– Thomas 185# / 44.9 / 1:42.3
5:30PM
– Deb 70# / 55.1 / 2:06.3
– Libby 70# / 59.2 / 2:24.5
– Adam 155# / 47.6 / 1:45.9
– T.J. 90# / 56.0 / 1:59.5
7:30PM
– Kade 115# / 52.6 / 1:53.8
– Marti 50# / 1:03.6 / 2:13.5
– Layne 65# / 59.4 / 2:09.8
– Brittany 45# / 1:00 / 2:12
– Katelyn 55# / 59.4 / 2:09.9
– Amanda 65# / 56.7 / 2:13.3
– Maddie 95# / 54.8 / 1:56.8
– Melissa 56.6 / 2:09
– Kathy 50# / 1:06.6 / 2:27
– Joann 70# / 1:02 / 2:34
[/hide]

August 6th

Hope you all were able to recover a little on your day off. Were going to get this week started with a awesome workout! Have your mind set for a great workout when you walk in the door.

Here’s a picture that’s been going around the internet for a while now. Not sure where it originated from, but everything here is on-point.

The key phrase today is “Full Range of Motion”

-WOD-

Cindy
AMRAP In 20 Min Of:
5 Pull-ups
10 Push-ups
15 Squats

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 11+15 (Mod: Red Band)
– Jerry 11+8 (Mod: Blue Band)
– Willie 12 Rx
1:30PM
– Mindy 11+8 (Mod: Purple Band)
– Carl 14 Rx
4:30PM
– Marti 10+7 (Mods: Blue & Purple Bands, Knees)
– Chris 10 (Mods: Blue & Purple Bands, Knees)
– Sam 20+8 Rx
– Thomas 14+15 Rx
– Jeff 16+15 Rx
5:30PM
– Jodi 15+5 (Mods: Red & Purple Bands, Knees)
– Libby 13+10 (Mod: Green Band)
– Jim 11 (Mods: Red Band, Knees)
6:30PM
– Zach 10+5 Rx
7:30PM
– Kathy 10+15 (Mods: Blue & Red Bands, Knees)
– Joann 10+14 (Mods: Green, Knees)
– Kade 20+16 Rx
– Melissa 21 (Mods: Ring Rows, Knees)
[/hide]

August 5th

-REST DAY-

August 4th

-TEAM WOD-

Free team workout at 10am! Workout will be made up on the spot.

Hint: Accuracy is a big deal!!!