banner

WODs

October 2nd

-WOD-

Kelly
5 Rounds Of:
– 400m Run
– 30 Box Jumps 24/18″
– 30 Wall Balls 20/14#

35min Cut Off

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Adam 34:07 Rx
– Taton 4 (Mod: 16#WB)
– Dustin 4+400 (Mod: 18″, 18#WB)
– Marti 31:06 (Mods: 12″, 10# to 8’WB)
– Chris 34:59 (Mods: 12″, 10# to 8’WB)
– Deb 4+400 (Mod: 12#WB)
– Jerry 4+400 (Mod: 18″, 14#WB)
– Willie 36:28 (Mod: 18″, 14#WB)
– Jeff 30:40 (Mod: 45# Back Squat for WB)
9:30AM
– Tina 29:59 (Mod: 35# Back Squat for WB)
1:30PM
– Jodi 33:10 (Mod: 8#WB)
– Carl 4+435 Rx
– Billie 4+400 (Mod: 12″, 6#WB)
– Sarah 4+400 (Mod: 12″, 8#WB)
4:30PM
– Kathy (rehab)
– Josh 35:05 Rx
5:30PM
– Libby 4+400 (Mod: 10#WB)
– TJ 32:48 Rx
7:30PM
– Kade 33:47 Rx
– Melissa 35:01 (Mod: 8#WB)
– Maddie 4+400 Rx
[/hide]

October 1st

One year ago we opened the doors to XS CrossFit. This month in honor of our 1st year we will have a lot of deals going on.
– 50% off On Ramp (great time to get your friends to start!)
– 20% off all clothing
– 10% off all food and drinks

-WOD-

7 Rounds Of:
– 21 Jump & Touch ring 6″ over reach
– 15 Sit Ups
– 9 Push Ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 7:52 Rx
– Sam 6:18 Rx
– Deb 9:24 Rx
– Chris 9:33 (Mod: Knees)
– Jerry 10:12 Rx
1:30PM
– Michelle 9:25 (Mod: Knees)
– Mike 9:40 Rx
– Carl 8:43 Rx
– Sarah 10:43 (Mod: Knees)
4:30PM
– Billie 13:46 Rx
– Jodi 10:31 Rx
– Dustin 10:48 (Mod: Knees)
5:30PM
– Thomas 9:00 Rx
– Jeff 6:20 (Mod: DB Fly 10#)
– Libby 7:56 Rx
– Brad 17:38 (Mod: Knees)
– TJ 6:34 Rx
– Adam 7:20 Rx
7:30PM
– Maddie 7:05 Rx
– Melissa 8:26 Rx
[/hide]

September 30th

-REST DAY-

September 29th

-TEAM WOD-

Workout will be made up on the spot.

September 28th

-WOD-

Back Squat
3-3-3-3-3-3

8 Rounds Of:
1min OH Lunges 25/15
30sec Rest

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Chris 75# / 230yd Rx
– Marti 75# / 200yd Rx
– Deb 115# / 230yd Rx
– Taton 155# / 210yd Rx
– Eric 115# / 200yd Rx
– Dustin 155# / 190yd Rx
9:30AM
– Jim 225# / 220yd Rx
1:30PM
– Jodi 125# / 230yd Rx
– Billie 125# / 190yd RX
– Kathy 90# / 130yd Rx
– Joann 130# / 140yd Rx
4:30PM
– Maddie 185# / 250yd Rx
– Kade 185# / 330yd Rx
– Melissa 95# / 220yd Rx
5:30PM
– Adam 215# / 230yd Rx
– Jeff 185# / 280yd (Mod: 25# vest)
– Thomas 250yd Rx
7:30PM
– Zach 305# / 170yd (did it on Oct. 1st)
[/hide]

September 27th

-WOD-

500m Row as fast as possible

10min AMRAP Of:
10 Shuttle Runs (10yd down & back = 1)
15 Ring Rows

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Jerry 1:47.0 / 4 (Mod: 40″)
– Willie 2:27.7 / 4+9 (Mod: 20″)
– Marti 2:18.9 / 4+3 (Mod: 60″)
– Chris 2:14.8 / 4+3 (Mod: 38″)
– Adam 1:48.4 / 3+21 Rx
– Dustin 1:42.0 / 3+4 (Mod: 52″)
– Eric 1:49.7 / 4+7 Rx
– TJ.T 1:37.7 / 3+8 Rx
9:00
– Jodi 2:01.9 / 4+6 Rx
– Billie 2:05.4 / 3+13 (Mod: 31″)
1:30PM
– Jim 1:37.7 / 4+3 Rx
– Mike 1:50.1 / 3+22 (Mod: 27″)
– Sarah 2:12.0 / 4 (Mod: 55″)
4:30PM
– Deb 1:57.7 / 4+6 (Mod: 18″)
– Mindy 4+7 (Mod: 32″)
7:30PM
– Jeff 1:40.7 / 4+1 Rx
– Kade 1:48.9 / 5+7 Rx
– Maddie 1:50.3 / 5+4 (Mod: 36″)
[/hide]

September 26th

-WOD-

Adrian
7 rounds for time of:
– 3 Forward rolls
– 5 Wall climbs
– 7 Toes to bar
– 9 Box jumps, 30″/24″

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 5:30AM
– Willie 4+17 (Mods: 18″ Box)
– Dustin 4+7 (Mods: Floor toes-2-bar, 24″ Box)
– Jerry 4+16 (Mods: 34″ Off Wall, Floor toes-2-bar, 18″ Box)
– Marti 5+3 (Mods: 36″ Off Wall, Floor toes-2-bar, 12″ Box)
7:00AM
– Adam 6+4 Rx
– Eric 6+3 Rx
– TJ.T 4 (Mod: Floor toes-2-bar)
1:30PM
– Alisha 18:42 (Mods: Bear Crawl, Floor toes-2-bar, 18″ Box)
– Linda 21:15 (Mods: 36″ Off Wall, 18″ Box)
– Jim 19:46 (Mods: Knees to Arm, 24″ Box)
– Sarah 6 (Mods: 36″ Off Wall, Knees to Arm, 18″ Box)
4:30PM
– Kade 14:25 Rx
– TJ.S 16:00 Rx
– Jodi 20:45 Rx
– Melissa 20:59 (Mods: 30″ Off Wall, Knees-2-Elbows)
– Josh 6+4 Rx
– Chris 18:20 (Mods: 47″ Off Wall, Floor toes-2-bar, 18″ Box)
– Deb 6+3 (Mods: Bear Crawl, Floor toes-2-bar, 18″ Box)
5:30PM
– Libby 6+4 (Mods: 36″ Off Wall, Floor toes-2-bar, 18″ Box)
[/hide]