Monday April 4th 2016
XS CrossFit – General CrossFit Weightlifting Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) For Time – 150 Double Unders – 3 Rope Climbs to 15′ – 50 Goblet Lunge (53/35) – 2 Rope Climbs – 35 KB Swing (53/35) – 1 Rope Climb …
XS CrossFit – General CrossFit Weightlifting Shoulder Press (5-5-5-5-5) Metcon Metcon (Time) For Time – 150 Double Unders – 3 Rope Climbs to 15′ – 50 Goblet Lunge (53/35) – 2 Rope Climbs – 35 KB Swing (53/35) – 1 Rope Climb …
-TEAM WOD- A team workout will be made up on the spot by Sarah. Come get a great free workout at 10am. Drag a friend along!
XS CrossFit – General CrossFit Metcon Metcon (Time) Freedom Friday! T.U.P. 15-12-9-6-3 reps for time of: 135-lb. power cleans Pull-ups 135-lb. front squats Pull-ups U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an improvised-explosive device on April 27, 2013, in Arian, …
XS CrossFit – General CrossFit Gymnastics Max Standing Broad Jump (Max Distance) L-Sit Max Parallette L-Sit hold Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 Partners trade performing 1 shuttle run follow by a row for calories 1: 1 shuttle run + 1 calorie 2: 1 shuttle run + 2 calories 1: 1 shuttle run + 3 calories 2: 1 shuttle run + 4 calories e …
I want to give a big congratulations to TJ and Justin for the newest member of their family Bradly Robert Kragenbrink. A beautiful 7lbs 7oz baby boy born on Easter Sunday. XS CrossFit – General CrossFit Metcon Metcon (Time) Sarah, Jill, and Mikes Birthday WOD!!! With one partner working at a time 3 rounds – 1 Triple Under – 4 Wheel Barrow …
XS CrossFit – General CrossFit Weightlifting Back Squat (5-3-3-1-1-1rm) Metcon Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips
I want to thank all these people that did the Judges course. This made the 2016 CrossFit Open run so smooth at XS CrossFit. There are not many gyms that have this many judges. Please thank everyone of these people when you see them in the gym. Get your 16.5 Open scores entered by 6pm tonight. XS CrossFit – General CrossFit Metcon XS Benchmark (Ti …