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WODs

October 9th

Great first week of XS Crossfit!!! Seeing new faces, most people are feeling sore and had a nice drop in from an out of state CrossFiter (good luck on the Half Marathon Natalie). Cant ask for much more then that.

Still no classes on Sundays as of right now. Just to touch a little on class times, as of now they are:

Monday-Friday
  • 7AM
  • 5:30PM On Ramp
  • 6:30PM
  • 7:30PM
Saturday
  • 10AM

If you want a different class time added just let me know. If 6AM is better for you then we’ll try it out or if you want a Noon class so you can hit a workout on your lunch break we can try that too. If it works better for you then most likely it will work for someone else too.

-At Home WOD-

4 rounds of:

  • Max air squats in 30 seconds
  • Max handstand hold w/ a wall for time
Your rest from squats is how long you hold your handstand. Good Luck!

October 8th

Get ready for a fun workout that will be made up on the spot. See you all at 10am and remember Saturday workouts are free so bring a friend.

-WOD ended up being-

teams of 2 with only 1 person working at a time

4 rounds for time of:

  • each person Row 200m
  • each person 30′ overhead lunge down and back
  • each person 20 Sit Ups
  • each person 10 Push Ups

October 7th

What a great week of workouts!!! I know some of you are messed up from the last few days but lets finish the week of right.

 

-WOD-

With a running clock of 3 minutes:

  • 25 kettlebell swings
  • With the remaining time row as far as possible
Rest for 30 seconds and repeat for a total of 4 rounds. Your score is the lowest distance rowed

October 6th

-WOD-

21-15-9 for time of:

Deadlift @ 225#/135#

Box Jumps @ 24″/18″

 

October 5th

Really good night at the gym tonight! Keep it up. I love seeing new members walk in the door and give it everything they got!!!

 

-WOD-

Push Press 3x3x3x3x3 work to a heavy weight

 

Then at the end a quick burner

5 Rounds For Time:

  • 3 shuttle runs at 30’
  • 6 Pull Ups
  • 9 Sit Ups

October 4th

Get ready for some fun with Tabata.  Tabata is  20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds).

-WOD-

  • Tabata Wall ball 20lbs/12lbs (your score is the  total # of Wall balls for all 8 rounds)
  • Rest 1min 30sec
  • Tabata Farmers walk with (2) 1.5/1 pood kettlebells (score is total meters walked)
  • Rest 1min 30sec
  • Tabata Double unders / 3 singles for every 1 double under  (score is total double unders)
Lets just say your numbers were 50 wall ball, 50m farmers walk and 50 double unders = Your Total score is 150
The scores are going to be close for each of these so go hard on everything!!!

October 3rd

Hope you all had a good weekend! Get ready for some great workouts this week. If you’re sore the worst thing to do is sit around doing nothing, the soreness will just get worse. The key is to keep moving.

-WOD-

AMRAP in 15min of:

  • run 200m
  • 30′ down & back overhead lunges (45/25)
  • 10 Pull ups