October 17, 2014

Friday, October 17th

We have a lot of athletes competing On Saturday! The Pound for Pound at CrossFit Lodo and the Festivus Games at Park Meadows CrossFit. More information on these competitions: Pound For Pound Click Here Festivus GamesĀ  Click Here Come support your fellow XS CrossFitters! If you have any questions ask a coach. -WOD- 4 Rounds Of: 20 Ski Jumps over barbell 8 D …

October 16, 2014

Thursday, October 16th

-WOD- Shoulder Mobility Work to a max of this Complex – 3 Shoulder Press – 3 Push Press – 3 Jerk 4min AMRAP Of: – 7 Push Ups – 7 KB Swings 53/35

October 15, 2014

Wednesday, October 15th

-WOD- 3min AMRAP OF: 400m Run – Max GHD Sit Ups Rest 2min 3min AMRAP Of: 400m Run – Burpees Rest 2min 3min AMRAP Of: 400m Run – Air Squats Rest 2min 3min AMRAP Of: 400m Run – Box Jumps 24/18″ …

October 14, 2014

Tuesday, October 14th

-WOD- 8min EMOM 70% of 1RM Snatch – Squat Snatch – Hang Squat Snatch – OHS 21-15-9 Reps Of: – OHS (75/55#) – Floor Toes To Barbell – C2B Push Ups

October 13, 2014

Monday, October 13th

100 day challenge is on day #27. Keep it up! -WOD- Down and Back For Time: – 2 Rope Climb @ 15′ – 4 Sumo DL 275/185# – 6 Bar Facing Burpees – Sprint to other gym (about 50m) – 8 Box Jumps 30/24″ – 10 Strict Pull Ups – 12 Wall Ball (20/14# to 10′) – 14 Med Ball Sit Ups (20/14#) – 250m Row …