Friday, December 19th
-WOD- 15min AMRAP Of: – 1 Rope Climb 15′ – 5 Handstand Push Ups – 10 Walking Lunges
-WOD- 15min AMRAP Of: – 1 Rope Climb 15′ – 5 Handstand Push Ups – 10 Walking Lunges
-Craig C’s Birthday WOD- For Time: – 29 Cal Row – 29 Box Jump Overs 24/20″ – 29 Pull Ups – 29 Cal Row – 29 Sit Ups – 29 Dumbbell Thrusters (40/25# each hand) – 29 Cal Row …
Soccer game at 6:30pm. We really need everyone on the team to show up for this game so please let me know if you can’t make it. Keep hitting your workouts hard. Don’t let yourself fall into the mind set of “I’ll get going again after New Years.” -WOD- Elizabeth 21-15-9 Reps Of: – Squat Clean 135/95# – Ring Dips …
-WOD- 6 Rounds Of: – 1min 10m Sprint Rest 30sec – 1min Row Cal Rest 30sec
This weeks Soccer game is at 6:30pm. Put your name on the whiteboard under the warm up if you can make it. The XS CrossFit Christmas Party will be on December 27th starting at 4pm. -Kevin’s Birthday WOD- 4 Rounds Of: – 4 Deadlifts @ 315/205# – 4 HSPU – 4 Overhead Squat 115/75# – 8 Toes To Rings Cash Out with 44 Push Ups …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
-TEAM WOD- A team workout will be made up on the spot by Dylan. Come get a great free workout at 10am. Drag a friend along!