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WODs

April 30th

Hope you all had a great weekend! Lets finish April off with a great workout!

-WOD-
– 25 Front Squats (135/95#)
– 50 KB Swings (53/35#)
– 800m Run
– 50 Hip Extensions
– 25 Back Squats (135/95#)

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April 29th

-REST DAY-

April 28th

-TEAM WOD-

***10:00AM***

Bring a friend to try CrossFit. It’s free!!!

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April 27th

-WOD-
2 Rounds of:
25 calorie Row
25 Overhead Lunges 45/25
25 Hip Extensions
25 Cleans 135/95
25 Sit Ups
25 Wall Balls 20/14

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April 26th

-WOD-
A little fun with hollow rock

Work on something you SUCK at. Think about what that is before you come to class

Total reps of:
30sec Double Unders
30sec Rest
60sec Double Unders
30sec Rest
90sec Double Unders
30sec Rest
120sec Double Unders
30sec Rest
90sec Double Unders
30sec Rest
60sec Double Unders
30sec Rest
30sec Double Unders

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April 25th

The sunset at XS CrossFit tonight!

-WOD-
Max Weighted Pull Up
5-5-3-3-1-1-Max
(if you can’t do a pull up then find the smallest band that your able to do one on)

8 Min AMRAP
– 40 yard farmers walk 72/53#
– 10 Push Ups
– 1 Rope Climb 20′

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April 24th

Nice work on the XS Benchmark workout! Everyone that did it last month had a better time this month. Joann had a PR by 3 minutes!!!

It should be a beautiful day so lets do something you all like so much.
RUNNING!!!

-WOD-
Nancy
5 Rounds of:
– 400m Run
– 15 Overhead Squats 95/65#

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