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WODs

Sunday November 24, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

100m Pinch Grip Carry

7 GHD Situps

10 Seated DB Strict Press

*3 Rounds, NFT

Strength

Bench Press (5×5 @70-75%)

Weighted Pull-ups (5×3)

Alternate between Bench Press

Weightlifting

Front Squat

3@75%

1@80%

3@75%

1@85%

3@75%

1@90%

3@75%

Record Heaviest Single.

Saturday November 23, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

7/7 KB Sntach

10 Goblet Squats

10 Suitcase DL

*3 Rounds, NFT

Strength

Shoulder Press (5×5 – 70-75%)

Strict Toes-To-Bar (5×5)

Alternate between Strict/Shoulder Press

Weightlifting

3 Position Clean + Jerk (7 Working Sets, Record Heaviest Set.)

Freedom Friday, November 22nd, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
GOAL TIME of 35 Minutes

Womans standards: Thruster 95#, Deadlift 165#, KBS 53#

Thursday November 21, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Open winners
1st – WODacados
2nd – Threat Level Midnight
3rd – REDRUM

MVP – Jimmie K.
Most Improved – Kris B.
Top Judge – Pete W.
Best Supporting Role – Ken G.
Spirit Of The Open – Trey L.
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

5/5 Side Step Lunges with empty barbell

5 Behind the neck Strict Press

7 Back Extensions
3 rounds, not for time.

Strength

Front Rack Lunge (Build – 10/10, 8/8/, 6/6/, 5/5, 5/5/, 4/4, 4/4)

Record heaviest weight.

Try using the axle bar.

Weightlifting

Fat Bar Deadlift (HS; drop to 5×3 at 75%)

Establish 5RM touch and go Fat Bar DL

*No alternated grip!
Build to a heavy single, then drop to 75%.

Record heaviest weight.

Thursday, November 21st, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Open winners
1st – WODacados
2nd – Threat Level Midnight
3rd – REDRUM

MVP – Jimmie K.
Most Improved – Kris B.
Top Judge – Pete W.
Best Supporting Role – Ken G.
Spirit Of The Open – Trey L.
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Metcon

FT: Metcon (Time)

Partner WOD (1 person working at a time)

For Time

50 Back Squats (135/95)

30 Burpees

10 (10m) Shuttle Runs (Down & Back = 1)

60 Front Squats (115/75)

30 Burpees

20 (10m) Shuttle Runs

70 Overhead Squats (95/65)

30 Burpees

30 (10m) Shuttle Runs

80 Back Squats (75/45)

30 Burpees

40 (10m) Shuttle Runs

Wednesday, November 20th, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.
Open winners
1st – WODacados
2nd – Threat Level Midnight
3rd – REDRUM

MVP – Jimmie K.
Most Improved – Kris B.
Top Judge – Pete W.
Best Supporting Role – Ken G.
Spirit Of The Open – Trey L.
.
Turkey Challenge is this weekend. Come hangout and cheer everyone on.
We have 2 teams and 1 individual competing:
– XS (Taylor T., Lauren C., Andy F., & Jordan S.) Heat times (Sat. 8:45am & 1:00pm, Sun. 8:30am & 1:00pm)
– XS CrossFit (Nichol C., Kris B., Andy E., & Alex E.) Heat times (Sat. 11:41am & 3:38pm, Sun. 11:23am & 3:37pm)
– Kade S. Heat times (Sat. 11:10am & 3:22pm, Sun. 11:20am & 3:20pm)
– Address: Sports Stable. 1 Superior Dr. Superior CO 80027
.

XS CrossFit – General CrossFit

Weightlifting

Split Jerk (9 Rounds – 1 Rep every 75 seconds)

From the Rack

Start at 65% and build

Metcon

AMRAP: Metcon (AMRAP – Reps)

6 Rounds

90 Seconds on/ 90 Seconds rest

Alternate between

20/15 Cal Row

AMRAP Toes to Bar

Then

20/15 Cal AAB

AMRAP Push ups

Tuesday, November 19th, 2019

Announcements

Thanksgiving schedule (Thursday the 28th).
– 8am Turkey Trot (5k run) here is the link to sign up https://www.parkerrec.com/1167/Turkey-Day-5K-Fun-RunWalk
– 10am Team WOD
– 11am to 1pm Open Gym
Friday the 29th
– Normal schedule
.

XS CrossFit – General CrossFit

Metcon

A: Metcon (Time)

For Time

150 Wall balls (20#-10’/14#-9′)

Every time the ball is dropped you must perform 30 Double Unders

OR

B: Metcon (Time)

For Time

150 Wall Balls (16#-10’/12#-9′)

Every time the ball is dropped you must perform 15 Double Unders

OR

C: Metcon (Time)

For Time

150 Wall Balls (14#-9’/10#-8′)

Every time you drop the ball you must perform 30 Single unders.