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WODs

April 7th

-TEAM WOD-
The Easter bunny came a little early to XS CrossFit! Get ready for a great team workout! Bring a friend!!!

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April 6th

-WOD-
13 min AMRAP
– 13 Wall Balls
– 13 Handstand Push ups
– 13 Pull Ups

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April 5th

-WOD-
Snatch
5-5-3-3-1-1-1-MAX

1 Mile Run (if track is bad then 2000m Row)

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April 4th

Aaron got his 1st Muscle Up!!!
It was also the gyms 1st Muscle Up!

-WOD-
3 Rounds of
400m Row
30 Double Unders
20 Box Jumps 24/18
10 Ring Dips
Rest 1min

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April 3rd

There were some killer efforts with the Air Force WOD! That workout is crazy and you guys crushed it!

Just a little info to add to your Calendar this month. XS CrossFit has been open for 6 months and we are finally going to have our grand opening party on April 21st! There will be a little UFC on TV and a lot of food on the table! More info will be coming soon!

-WOD-
12min AMRAP
– 5 Pull Ups
– 10 Sit Ups
– 15 KB Swings

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April 2nd

-WOD-

The Air Force
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95#’s and women will use 65#’s. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20 min cap.

Class Sign In

April 1st

-REST DAY-

It was great seeing so many people at the Saturday class!