banner

WODs

Monday, November 18th, 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

Weightlifting

Back Squat (6 Rounds of 2 Reps)

1st Rep is 3 second Pause Squat

2nd Rep is Regular Back Squat

2 Rounds @ 65%

2 Rounds @ 70%

2 Rounds @ 75%

Metcon

FT: Metcon (Time)

3 Rounds

30/ 24 Cals Row

20 Single DB Step ups (24-50/20-35)

10 Hang Power Cleans (135/95)

Sunday November 17, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10 T2R

10 DB Strict Press (Both arms at same time)

10 BD Suitcase Style DL
3 rounds, not for time.

Strength

Split Jerk (5@50%, 4@60%, 3@70%, 5×1 at 75-80%)

Off Rack or Blocks.

Weightlifting

Muscle Clean + High Hang Power Clean ((1+2) = Build in weight for 10 sets)

Record heaviest set

Saturday November 16, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Metcon (No Measure)

10/10 KB Snatch

10/10 KD Strict Press

10 KB Goblet Squat with Wide Stance
3 Rounds, not for time.

Strength

Shoulder Press (10×3 at 70%)

Weightlifting

Muscle Snatch + Snatch Balance ((1+2) = Build in weight for 10 sets)

Work of to a heavy single of the following complex:

Muscle Snatch + Snatch Balance
Record heaviest set.

Friday, November 15th, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Metcon

Amanda (Time)

3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

Thursday November 14, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – Barbell Club

Metcon

Metcon (No Measure)

5-7 Strict T2B

60 Second N2W Hold

10 Weighted Good Mornings

*3 Rounds, NFT

Strength

Thruster (Heavy Single)

Thruster (1 Heavy Single, then 3×3 at 75%)

Weightlifting

Snatch High Pull (5×2 at 100%)

Thursday, November 14th, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Weightlifting

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Wednesday, November 13th, 2019

Announcements

The end of Open BBQ will be on Sunday, November 17th from 1pm to 4pm. We will give out awards for the top teams. Come hangout and celebrate being done with the Open. Bring some kind of food or drinks. Talk to a coach if you have any questions.
.

XS CrossFit – General CrossFit

Strength

Incline Bench Press (5-5-5-5-5)

Build in wieght to a 5-rep-max for the day.

Metcon

Metcon (AMRAP – Rounds and Reps)

DEATH BY: SHUTTLE RUNS (EMOM, 10m down and back=1)
Every minute on the minute, going up by 1, complete 10m shuttle runs until unable to complete the required amount.

Check out old results on Monday 12/10/2018.