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WODs

April 18th

-WOD-
12 min AMRAP
– 200m Row
– 10 Burpees

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April 17th

There were some nice OHS and Pull Up PRs!!! Keep it up everyone!

Don’t forget about our grand opening party this Saturday night from 5pm to 10pm. Feel free to bring some food or drinks. We will BBQ some delicious meat and watch the UFC. Bring friends and family! Don’t worry, they don’t have to do CrossFit. Come hangout with the XS CrossFit community!

-WOD-
5 Rounds Of:
– 200m Run
– 9 Deadlifts 225/135
– 7 Ring Dips

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April 16th

It was a great Saturday workout!!!
Below is a picture of Thomas giving it his all with short time left!

Here is Aaron floating up to the 24″ box

-WOD-
You will have 12min to find your
– 3-rep Overhead Squat Max
– Max total pull-ups in 3 attempts
this can be done in any order

example
– 155# for 3 reps on OHS = 155
– Pull Ups – 35 – 33 – 29 = 97
your total is 252

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April 15th

-REST DAY-

April 14th

-TEAM WOD-

Bring a friend and get a great workout! The workout will be made up on the spot.

April 13th

Happy Friday the 13th!

-WOD-
4 Rounds Of:
– 1320ft Run
– 13 Overhead Lunges 45/35#
– 13 Double Unders
– 13 Toes To Bar

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April 12th

Just a reminder that we are doing the grand opening party on 4/21. Feel free to bring friends and family. We will have the UFC fights on the big screen starting at 6:00pm. I’m still trying to work a few details out but I’ll have handouts about the event soon.

-WOD-
Randy
75 Power Snatch @ 75/55#

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