Friday, October 24th
-WOD- For Time: – 800m Run – 18 Strict Ring Rows – 18 Slam Ball 40/30# – 400m Run – 12 Strict Ring Rows – 12 Slam Ball 40/30# – 200m Run – 6 Strict Ring Rows – 6 Slam Ball 40/30# …
-WOD- For Time: – 800m Run – 18 Strict Ring Rows – 18 Slam Ball 40/30# – 400m Run – 12 Strict Ring Rows – 12 Slam Ball 40/30# – 200m Run – 6 Strict Ring Rows – 6 Slam Ball 40/30# …
-WOD- Shoulder Mobility Every 30sec perform a Clean & Jerk – 5min/10 reps at 70% 1RM Rest – 5min/10 reps at 80% 1RM Tabata Plank & Russian Twists 8 Rounds Of: – 20sec Russian Twists 35/25# – 10sec Rest – 20sec Plank – 10sec Rest …
-WOD- 15min AMRAP Of: – 5 Front Squats 135/95# – 10 Toes To Bar – 20 DU
-WOD- CrossFit Total – 1 Rep Max Back Squat – 1 Rep Max Deadlift – 1 Rep Max Shoulder Press
Congrats to all the people that competed this past weekend! I was very impressed with each one of you! I want to also give a big thanks to everyone that came to support us. It’s extremely hard to compete in CrossFit but it helps having so many people in your corner cheering you on. One thing other CrossFit gyms notice and ask me about is how …
-OPEN GYM- Come make up a WOD you might have missed or work on something you suck at from 11am to 1pm.
Good luck to everyone competing from XS CrossFit today! -TEAM WOD- A team workout will be made up on the spot by John. Come get a great free workout at 10am. Drag a friend along! …