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WODs

Tuesday, November 27th, 2018

Announcements

XS holiday party will be at 5:30pm on Friday, December 14th. Get ready for a great time with a White Elephant gift exchange, Rowling Comp and a Potluck.
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XS CrossFit – General CrossFit

Metcon

Choose 1 of the following benchmark workouts.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Monday, November 26th, 2018

XS CrossFit – General CrossFit

Weightlifting

Snatch (5-5-3-3-1-1-1RM)

SQUAT!!!

Metcon

Metcon (Time)

5 ROUNDS FOR TIME:

-250m row

-11 DB thrusters (35s/20s) [50s/35s]
-11 sprints (10m=1)

-REST 1 MIN
[weights in brackets is RX+]

Barbell

XS CrossFit – General CrossFit

Metcon (Weight)

Squat Cleans

Rounds 1-5, 2 squat cleans every 90 seconds. Build.

Rounds 6-9, 2 squat cleans every 2 min. Build or hold.

Rounds 10-12, 1 squat cleans every 2 min. Build or hold.

Shoulder Press (3×10)

Warm up to ~70% of 1RM. (Should feel like you have 2 reps left for a set of 10). Add or subtract weight as the previous set dictates. Add another set if there’s more in the tank.

Push-ups (3 x max)

If you’re ambitous enough, do a heavy farmer’s carry twice around the gym between sets. Score total push-ups.

Barbell

XS CrossFit – General CrossFit

A: Metcon (Weight)

7 x 3 position snatch (1 high-hang squat snatch + 1 low-hang squat snatch + 1 squat snatch)
Build for the first 4-5 hold the same weight for the last 2-3.

A: Front Squat (10-5-5-3-3)

Warm up to ~70%. Build between each set.

B: 1000m Row (Time)

Max Effort 1000m Row
If you did Friday 11/23 do B. NOT MAX EFFORT, chill.

B: Bench Press (4×5)

Warm up to ~85% of 1RM. Perform all sets at the same weight. Add a 5th set if you have gas in the tank.

B: Barbell Shrugs (3×3, 3×5)

Warm up to ~ 75% of deadlift. 3×3 is heavy is a clean grip. Cut the weight by 40% and do 3×5 with snatch grip. Use straps.

Weighted Pull-ups (3×5)

3 max sets of pull-ups without weight or 3×5 with weight.

Friday, November 23rd, 2018

Announcements

Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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XS CrossFit – General CrossFit

Weightlifting

Work up in weight and then complete the following:

10-5-3-5-10 rep max deadlifts.

Find a max weight at each rep scheme in that order and enter each weight below.

Deadlift (10RM)

Deadlift (5RM)

Deadlift (3RM)

Deadlift (5RM)

Deadlift (10RM)

Metcon

Choose an approriate level of workout from A,B, and C below.

Score is total bar-facing burpees performed for all rounds.

A: Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

3 MIN WORK, 1 MIN REST OF:

BUY IN: -60 Double-unders

-14 Power cleans (115/75#)

-MAX bar facing burpees in remaining time.

B: Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

3 MIN WORK, 1 MIN REST OF:

BUY IN: -30 Double-unders

-14 Power cleans (95/65#)

-MAX bar facing burpees in remaining time.

C: Metcon (AMRAP – Reps)

4 ROUNDS FOR MAX REPS

3 MIN WORK, 1 MIN REST OF:

BUY IN: -60 Single-unders

-14 Power cleans (65/45#)

-MAX bar facing burpees in remaining time.

Thursday, November 22nd, 2018

Announcements

Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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XS CrossFit – General CrossFit

Metcon

Join us for the Turkey Day 5k FUN Run/Walk at the Parker Rec Center.

Time: 8am

Location: Parker Recreation Center, 17301 E. Lincoln Ave

Cost: $25 at packet pickup

http://parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk

Wednesday, November 21st, 2018

Announcements

Come join a group of us doing the Turkey Trot at the Rec Center on Thanksgiving morning. On Thanksgiving day we will only have a 10am class with childcare and 11am Open Gym.
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XS CrossFit – General CrossFit

Weightlifting

3 DL – 2 HPC – 1 Jerk

Building in weight every round, every 90 seconds complete the following complex for 8 rounds:

-3 Deadlifts

-2 Hang power cleans

-1 Jerk

Metcon

Choose one of the following benchmark workouts. If you do not have a score for 1 of the 2, do that one!

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

OR

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#