March 23, 2020
  • 0
by Alex Etzen

Announcements

We will be closed due to the Colorado State Mandate.
To help you keep training, we’re going to be lending out some equipment to those who need it. If you already have equipment at home, please don’t borrow something from the gym as there may not be enough to go around otherwise. If you would like to checkout any equipment please email Alex@XSCrossFit.com and I’ll make sure you’re able to get it.
.
I’ve had a lot of people ask if we’re going to keep posting WODs and we absolutely will. We’re going to post an equipment WOD and at home WOD everyday. On Wodify you can log your scores on the class “Today’s WOD”.
.
***********
If you’d like to help us test an Online Class for the at home WOD today we have a class setup at 8:30am and 4:30pm. Go to this link and click on the class button a little before the class starts so you can get setup.

Online Classes


Call us if you have a problem 303-395-9723.
***********
.

XS CrossFit – General CrossFit

Clean and Jerk EMOM (5 Rounds of 1 rep every min for 3 min. Build)

1 Rep every min for 3 min @ 50%, 60%, 70%, 80%, 90%

Metcon (Time)

3 Rounds for Time

-15 Pull Ups

-20 Wall Balls

-25 Wall Sit Ups

-30 unbroken double under or 50 total- (60 unbroken singles or 100 total)

-2 minute rest

OR

Metcon

@HOME: Warm-up (No Measure)

3 RDS NFT

30 SECONDS PLANK

30 SECONDS SIDE PLANK

30 SECONDS PLANK

30 SECONDS SIDE PLANK

@HOME: Metcon (Time)

3 ROUNDS

15 BENT OVER ROWS W/ PLATE

20 PLATE THRUSTERS

25 WALL SITUPS

30 DOUBLE UNDERS – OR – 50 SKI JUMP OVER PVC

2:00 REST

Add Comment

Your email address will not be published. Required fields are marked *