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WODs

September 5th

-WOD-

250m Row
30 KB Swings 35/18#
500m Row
20 KB Swings 44/26#
750m Row
10 KB Swings 53/35#

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 10:40 Rx
– Marti 11:10 Rx
– Willie 10:40 (Mods: 26#, 35#, 44#)
9:30AM
– Kathy 12:29 (Mods: 18#, 26#, 26#)
– Tina 9:26 Rx
1:30PM
– Jodi 9:52 Rx
– Billie 10:15 Rx
– Sarah 11:02 Rx
4:30PM
– Maddie 9:47 Rx
– Melissa 9:55 Rx
– Deb 10:04 Rx
– Thomas 9:06 Rx
5:30PM
– Libby 11:24 Rx
– Jeff 9:54 Rx
– Brad 12:29 (Mods: 26#, 35#, 44#)
[/hide]

September 4th

We had a great Labor Day WOD! Everyone that came should be proud to have completed it. Nice work guys!

I encourage everyone today to figure out what motivates you. This should be something you remind yourself about daily. Be sure you write it down and tell others. Once you have it in mind embrace the hell out of it.

-WOD-

Diane
21-15-9 Reps Of:
– Deadlift 225/155
– Handstand Push Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 5:40 (Mods: 125#, Black & Red Bands)
– Chris 6:45 (Mods: 75#, Green Purple & Blue Bands)
– Marti 6:48 (Mods: 65#, Green & Blue Bands)
– Lucas 9:07 (Mods: 145#, Black & Red Bands)
– Sam 9:23 Rx
7:00AM
– Jim 5:53 (Mods: 205#, Green & Blue Bands)
– Jerry 5:43 (Mods: 155#, Green & Blue Bands)
– Deb 6:51 (Mod: Black & Red Bands)
9:30AM
– Zach 11:53 (Mod: Green & Blue Bands)
1:30PM
– Mike 5:20 (Mods: 155#, Green & Blue Bands)
– Carl 6:16 (Mods: 185#, Blue & Red Bands)
4:30PM
– Thomas 8:06 Rx
5:30PM
– Libby 9:45 (Mods: 115#, Blue Red & Purple Bands)
– Jeff 8:50 (Mod: 185#)
7:30PM
– Kathy 6:05 (Mods: 95#, Green & Blue Bands)
– Joann 6:13 (Mods: 125#, HSPU Floor Sub)
– T.J. 12:48 (Mod: rounds 2&3 135#)
– Adam 12:15 Rx
[/hide]

September 3rd

Labor Day
Only one class at 10:00AM

-WOD-
Workout will be put together on the spot depending on how many people show up. This won’t be a team workout.

WOD ended up being

Bull
– 200 Double Unders
– 50 OHS 135/95#
– 50 Pull Ups
– 1 Mile Run

Today’s Results (This can only be seen if you’re logged in)
[hide] 10:00AM
– Jim 27:39 (Mods: Singles, 65#, Purple Band)
– Tina 29:51 (Mods: 15#, Purple Band)
– Jeff 29:51 (Mods: Singles, 65#)
– Deb 36:08 (Mods: 525 Singles, 35#, 42 Purple Band)
– TJ 36:18 (Mods: 65#)
[/hide]

September 2nd

-REST DAY-

September 1st

-TEAM WOD-

Bring a friend!!! Lets have some fun!

August 31st

Labor Day (Monday) we will only be having one class at 10:00AM. Please tell anyone that might not check the website.

Please do NOT do this with the boxes. If someone sits on this the boxes wedge together and it’s very hard to get them apart. The boxes were built to stack a big box on a little box of the same color. This is the reason why they are different colors. Thanks

A nice pic of the full moon at XS CrossFit during the 7:30PM class. The Moon is hard to see but the sky looks cool.

-WOD-

Max Back Squat
5-5-3-3-1-1

Tabata Bottom to Bottom (Squats)

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Libby 115# / 7
– Willie 235# / 11
– Chris 90# / 9
– Marti 90# / 8
– Sam 235# / 15
9:30AM
– Deb 130# / 10
– Tina 145# / 9
– Mindy 160# / 9
– Josh 275# / 14
1:30PM
– Jim 235# / 12
4:30PM
– Jeff 195# / 10
– T.J. 135# / 9
7:30PM
– Maddie 190# / 11
– Melissa 115# / 11
– Kade 195# / 14
[/hide]

August 30th

It was great seeing the people walk in the door that know they struggle with running. Most everyone surprised themselves with the time they posted. The way to get better at something you suck at is by working it. I know that’s hard to hear, but it’s true. If you didn’t come in because you saw the running then I challenge you to do the opposite next time.

-WOD-

5 Rounds Of
– 5 Pull Ups
– 10 Toes to Rings
– 15 KB Swings 53/35#
– 20 Sit Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 13:49 (Mod: Knees To Elbows, 35#)
– Chris 13:33 (Mod: Blue & Purple Bands, Leg Raises, 26#)
– Marti 14:26 (Mod: Blue & Purple Bands, Leg Raises, 26#)
9:30AM
– Tina 14:29 (Mod: Purple Band, Toes To Bar, 26#)
– Jodi 18:28 (Mod: Red Band)
– Billie 17:33 (Mod: Red Band, Leg Raises)
1:30PM
– Josh 19:49 Rx
4:30PM
– Libby 17:06 (Mod: Blue, 6# Leg Raises)
– Deb 15:44 (Mod: Purple Band, Leg Raises)
– T.J. 10:56 Rx
– Mindy 17:23 (Mod: 3rounds, Knees To Elbows)
5:30PM
– Allison 18:54 (Mod: Red Band, Leg Raises, 26#)
– Jeff 14:08 Rx
– Thomas 12:31 Rx
7:30PM
– Kade 10:46 Rx
– Melissa 11:12 (Mod: Purple Band, Leg Raises, 26#)
– Maddie 12:10 (Mod: Leg Raises)
[/hide]