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WODs

Monday, November 19th, 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

Back Squat (5-5-5-5-5+)

Build up in weight for sets of 5 reps. On the fifth and final set go for a max set of reps using 85% of your 1RM BS. Compare to 11/31/18.

Metcon

Choose either the RX or Scaled version of the metcon below.

RX: Metcon (Time)

FOR TIME:

-50 Deadlifts (115/75)

-40 Overhead squats

-30 Shoulder-to-overhead

OR

Metcon (Time)

FOR TIME:

-50 Deadlifts (75/55#)

-40 Overhead squats

-30 Shoulder-to-overhead

Barbell

XS CrossFit – General CrossFit

Clean and Jerk (5×2)

Warm up to ~55%. Use the same weight within each set and build between each set.

Back Squat (5×5)

Warm up to ~75%. Perform all sets at the same weight.

Weighted Pull-ups (3×5)

Alternate with 20 slamball/wallball sit ups.

Barbell

XS CrossFit – General CrossFit

Snatch + 2 OHS (10)

Work to a heavy weight for the following complex: 1 squat snatch + 2 overhead squats
Emphasis on the initial snatch

Bench Press (5×5)

Warm up to ~80% and perform all sets at the same weight.

Weighted Ring Dips (5×3)

Type the details of the weightlifting
If you have 10 strict ring dips, add weight and follow the rep scheme. Building OK. If not, do 3 sets of maximum dips.

Freedom Friday, November 16th, 2018

Announcements

Come watch the 3 XS Teams and 2 individuals compete at the Turkey Challenge CrossFit Competition this weekend! The masters team will compete Friday evening and Saturday. The 2 Open Teams and individuals will compete on Saturday and Sunday. The event will be at Sports Stable. The address is 1 Superior Dr. Superior Colorado.
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XS Spry (Andy, Darren, Jen, Michelle)
Friday 5pm & 6:04pm
Saturday 11:22am, 12:50pm & 3:38pm

Cirque de Sore Legs (David, Kade, Kris, Taylor)
Saturday 8:45am, 10:50am & 1:30pm
Sunday 10:51am & 3:12pm

Mom Jeans and Power Cleans (Alex, Justin, Sarah, TJ)
Saturday 10:01am, 12:34pm & 2:34pm
Sunday 9:48am & 1:48pm

Taylor B.
Saturday 10:05am 11:20am & 2:34pm
Sunday 10:04am & 2:30pm

Dylan L.
Saturday 10:41am & 3:04pm
Sunday 10:40am & 2:52pm
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XS CrossFit – General CrossFit

Metcon

Metcon (Time)

Dom

For Time

50 calorie Row

Then, 10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans (100/75 lb)

Handstand Push-Ups

Then, 50 Calorie Row

Thursday, November 15th, 2018

Announcements

Come watch the 3 XS Teams and 2 individuals compete at the Turkey Challenge CrossFit Competition this weekend! The masters team will compete Friday evening and Saturday. The 2 Open Teams and individuals will compete on Saturday and Sunday. The event will be at Sports Stable. The address is 1 Superior Dr. Superior Colorado.
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XS Spry (Andy, Darren, Jen, Michelle)
Friday 5pm & 6:04pm
Saturday 11:22am & 3:38pm

Cirque de Sore Legs (David, Kade, Kris, Taylor)
Saturday 8:45am & 1:30pm
Sunday 10:51am & 3:12pm

Mom Jeans and Power Cleans (Alex, Justin, Sarah, TJ)
Saturday 10:01am & 2:34pm
Sunday 9:48am & 1:48pm

Taylor B.
Saturday 10:05am & 2:34pm
Sunday 10:04am & 2:30pm

Dylan L.
Saturday 10:41am & 3:04pm
Sunday 10:40am & 2:52pm
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XS CrossFit – General CrossFit

Weightlifting

Snatch

10 Snatch @ 60%

8 Snatch @ 70%

6 Snatch @ 75%

4 Snatch @ 80%

2 Snatch @ 85%

Metcon

Metcon (Time)

4 Rounds for Time

12 Axle Bar Deadlifts (110/80)

7 Axle Bar Hang Cleans

4 Axle Bar Thrusters

Wednesday. November 14th, 2018

XS CrossFit – General CrossFit

Warm-up

3 Rounds NFT

10 Candle Sticks

10 Hollow Rocks

2 Wall Walks

Metcon

Metcon (AMRAP – Reps)

9 Minute AMRAP

1 Rope Climb

10’ HSW (10 Second Handstand or Plank Shoulder Taps)

2 Rope Climbs

20’ HSW

3 Rope Climbs

30’ HSW

Increase by 1 rope Climb and 10’ HSW each round
5′ Increments = 1 Rep

Tuesday, November 13th, 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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Come watch the 3 XS Teams and 2 individuals compete at the Turkey Challenge CrossFit Competition this weekend! I will post heat times when we know them. The masters team will compete Friday evening and Saturday. The 2 Open Teams and individuals will compete on Saturday and Sunday. The event will be at Sports Stable. The address is 1 Superior Dr. Superior Colorado.
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XS CrossFit – General CrossFit

Weightlifting

Split Jerk (5-5-3-3-3-1-1-1)

From Rack

Metcon

Metcon (Time)

21-15-9-15-21

Cals Row

Ab mat sit ups