by Alex Etzen
Announcements
Childcare!
The 9:15am childcare will be on Monday’s, Tuesday’s, Wednesday’s, and Thursday’s for the rest of the year. I’m sorry for any inconvenience it will be by not having childcare on Friday’s. Talk to a coach if you have any questions. A BIG thanks to the ladies that are managing the Childcare for the days we do have it.
XS Christmas Party Sign Up.
The Christmas party this year will be at XS on Saturday 12/17 starting at 5pm. It will be a potluck with a Rowling tournament and a White elephant gift exchange Max $25. You can now sign up by going to 12/17 on the Wodify app schedule and reserving your spot on Potluck, Rowling, and White Elephant.
Shirt making get together!
This Saturday 12/10 at 1pm at XS. Come help make some of the Christmas gift shirts and also be able to take yours early. Email [email protected] if you have any questions.
StretchLab Parker will be coming to XS on Monday (12/12) to do free 10 minute stretch sessions. They will be here from 8:45am to 5pm. Please use the link below to sign up for a spot. https://calendly.com/stretchlab-parker/xs-crossfit-free-10min-stretch
XS CrossFit – General CrossFit
Warm-up
Warm-Up (No Measure)
2:00 AB or Row or Ski Erg
Into…
2 Rounds
– 5 Empty Barbell Good Mornings
– 8 Alt. Step Ups
– 5 Empty Barbell RDLs
– 8 Alt. Bird Dogs
Strength
Deadlift (4×4 @ 80-85%*)
*Base percentages off 2-Rep Heavy done 10/12/2022.
All same weight.
(Score is Weight)
Workout
RX: CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″
Deadlift: The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads.
Box Jump: You may jump or step up or down as long as both feet start on the ground and both feet end on the box with the hips and knees fully open while in control.
55+: CrossFit Games Open 14.3 Masters 55+ (AMRAP – Reps)
8 Minute AMRAP:
10 Deadlifts, 95#/65#
15 Box Jumps, 20″
15 Deadlifts 135#/95#
15 Box Jumps, 20″
20 Deadlifts. 185#/115#
15 Box Jumps, 20″
25 Deadlifts, 225#/135#
15 Box Jumps, 20″
30 Deadlifts, 275#/155#
15 Box Jumps, 20″
35 Deadlifts, 315#/185#
15 Box Jumps, 20″
Deadlift: The same barbell must be used for the entire workout, and the Athlete may not receive assistance when changing the loads.
Box Jump: You may jump or step up or down as long as both feet start on the ground and both feet end on the box with the hips and knees fully open while in control.