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WODs

June 16th

-TEAM WOD-

Will be made up on the spot. Bring a friend!

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Today’s Results (This can only be seen if you’re logged in)
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June 15th

This has been a great week! Thursday was a 9 Class day! That’s the most amount of classes XS CrossFit has ever had in one day. Finish this week off right. Push to make it in and get a great workout.

-WOD-

25 Wall Balls (20#/14#)
100m Row
20 Wall Balls
200m Row
15 Wall Balls
300m Row
10 Wall Balls
400m Row
5 Wall Balls
500m Row

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 14:29 (Mod: 12# WB)
– Jerry 14:36 (Mod: 10# WB)
– Deb 15:07 (Mod: 12# WB)
9:00AM
– Tina 13:55 (Mod: 10# WB)
– Kathy 15:05 (Mod: 8# to 8′ WB)
– Lucas 16:28 Rx
5:30PM
– Jeff 13:12 (Mod: 16# WB)
– Libby 15:02 (Mod: 8# WB)
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June 14th

If you want to start CrossFit and are waiting for a good time. You’ll never find it! It’s always easy to find any excuse. Start today! With a free 1st class come in and check it out.

-WOD-

4 min AMRAP
10 Ring Rows
20 Double unders
Hold a Plank for 1min and repeat for a total of 3 Rounds
(The Plank will only be done between rounds so 2x total)

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Tina 6+36
– Willie 7+29 (Mod: Singles)
– Jerry 3+83 (Mod: Singles)
1:30PM
– Carl 7+59 (Mod: Singles)
– Jodi 7+38 (Mod: 18# KB Swing in place of DU)
– Billie 6+35 (Mod: Singles)
– Kathy 6+33 (Mod: Singles)
4:30PM
– Thomas 7+22 Rx
– Deb 7+35 (Mod: Singles)
5:30PM
– Jeff 7:29 Rx
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June 13th

-WOD-

13min AMRAP
– 8 Bar Lunges (95/65#)
– 10 Handstand Push Ups
– 8 Bar Lunges (95/65#)
– 200m Run

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Today’s Results (This can only be seen if you’re logged in)
[hide] 9:00AM
– Tina 4+25 (Mods: 55#, Green & Red Bands)
– Lucas 4+3 (Mods: 75#, Black & Red Bands)
– Kathy 3+8 (Mods: 35#, Green & Blue Bands)
1:30PM
– Billie 3+18 (Mods: 55#, Green & Blue Bands)
4:30PM
– TJ 3+26 (Mods: 55#, Green & Purple Bands)
– Jodi 19:15 (different WOD – 3 Rounds Of: 700m Row, 25 GHD Sit Ups, 25 Hip Extensions)
5:30PM
– Thomas 3+23 Rx
– Jeff 3+19 (Mods: 85#, Red & Purple Bands)
– Allison 3+2 (Mods: 45#, Green & Blue Bands)
6:30PM
– Libby 4 (Mods: 45#, Green & Blue Bands)
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June 12th

Here is a great pic of Jeff and Sam wearing XS CrossFit proudly!

If any of you have a good pic send it my way and I’ll get it up on the site.

-WOD-

21-15-9 reps of:
– Pull Ups
– KB Swings (53/35#)
– GHD Sit Ups

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Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Lucas 8:34 (Mod: 35# KB)
– Tina 8:36 (Mod: Purple band)
– Jerry 8:13 (Mods: Blue & Purple Bands, 26# KB, Sit Ups)
1:30PM
– Carl 8:20 Rx
4:30PM
– Deb 11:08 (Mod: Red Band)
5:30PM
– Jeff 10:47 Rx
– Libby 11:18 (Mod: Blue & Purple Band, 26# KB)
– Allison 12:29 (Mod: Blue & Purple Band, 26# KB)
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June 11th

-WOD-

Bear Complex
Complete 1 set by performing
7 Rounds Of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

5 Total Sets to find your max load

* Rest between sets as needed

250m Row for time

Rules of the Bear Complex:
1. No resting on the ground (even to re-grip). Failure to do so designates a failed set and the athlete must stop.
2. Failed sets absolutely count as one of your five.
3. Athletes can break up or combine the movements as long as the following are met: the clean starts at the ground and finishes standing with the hip at full extension, squats go below parallel and push presses finished locked out overhead.
4. Push jerks are acceptable.
5. There is no time component for a set, the athlete can rest anywhere EXCEPT on the ground.
6. Athletes perform 7 rounds of the sequence to get through one set. There are 5 sets.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 9:00AM
– Sam 100# / 47.4
– Lucas 70# / 1:01.9
– Tina 55# / 56.7
– Deb 55# / 56.6
1:30PM
– Kathy 40# / 1:09.2
4:30PM
– Thomas 115# / 45.0
– Billie 60# / 58.1
5:30PM
– Libby 55# / 59.3
– Kade 95# / 52.6
– Jeff 105# /52.0
7:30PM
– Lane 30# / 56.5
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June 10th

-REST DAY-