March 25, 2020
  • 0
by Alex Etzen

Announcements

BIG thanks to Moriah, Paul, Mike, Margaret, Robin, Cindy, Jimmie, Lynda, David, Jessie and Brian for helping Sarah and I test the Online Classes for the at home WODs. The classes run daily 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.
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30min Mobility WOD @ 7:30pm Thursday night on Zoom. Here is the link to join us with some evening Mobility. If people enjoy this we might do a mobility WOD on Tuesday and Thursday evenings.

Online Classes


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XS CrossFit – General CrossFit

A: Metcon (AMRAP – Reps)

Death by Pull Ups

2,4,6,8 ……pull ups each minute until you cannot complete a round

B: Metcon (AMRAP – Reps)

Death by Strict Pull ups

1,2,3,4,….. strict pull ups each minute until you cannot complete a round

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

-12 KB Swings (62/44#)

-12 KB Box Step ups (24″/20″) (62/44#) alternate legs

-12 KB Russian Twists (62/44#)

OR

Warm-up

@ HOME WOD

3 Rounds

30 Jump Ropes

10 Side Lunges

10 Gluten Bridges

10 Squat Tuck Jumps

Accessory Work

@ HOME WOD

Tabatha X 2

Shoulder Taps

About Mat Sit Ups

Metcon

@Home: Metcon (Time)

12 Min AMRAP

12 Plate Swings (45/35#)

12 Plate Step Ups (45/35#) (around 20″)

12 Plate Russian Twists (45/35#)

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