We are doing a holiday party on Friday December 18th starting at 7pm. We will give out prizes for the top finishers of the winter challenge. Feel free to bring food. We will also probably do some rowling. I’ll post more about it throughout the week. We are getting a group together to go to the Avalanche game on Saturday December 19th. The game …
You don’t need to create a whiteboard account. We have whiteboard accounts setup for every member. Everyone’s email for whiteboard is your first name (john) last initial (s) and every XS member uses @xscrossfit.com (example: your name is John Smith your email login is [email protected]). Every person has the same password and that is …
The XS Winter Challenge has started. You can still setup an account and participate. It’s free! -WOD- Work to a max set of each complex A) Clean + Hang Clean B) Snatch + Hang Snatch C) Jerk + Push Press (you can use a rack) D) Finish with a tabata of your choice. 8 Rounds Of: – 20sec Work – 10sec Rest Here are a few quick links to g …
Good luck to Ethan who is going to do the Wyoming Open this weekend! Yoga on Sunday at 4pm. -FREEDOM FRIDAY WOD- Hall 5 Rounds Of: – 3 Cleans 225/155# – 200m Run – 20 Alternating KB Snatch 70/53# – Rest 2min OR Run a 5K That’s right. You get to pick the hero WOD or the 5K Run. …
A big thanks to everyone who did my birthday WOD! You guys all rock! -WOD- Bench Press 5-5-5-5-5RM 2 Rounds Of a 3min AMRAP with a 2min Rest between Rounds. Pick up where you left off on your second AMRAP. – 3 Clean & Jerk 135/95# – 3 Pull Ups – 6 Clean & Jerk 135/95# – 6 Pull Ups – 9 Clean & Jerk 135/95# – …
-WOD- 5min EMOM Of: – 5 Cleans From Power Position (50%) (rest long enough to change weights) 5min EMOM Of: – 4 Hang Power Cleans (60%) (rest long enough to change weights) 5min EMOM Of: – 3 Power Cleans (70%) The last rep of every round jerk the weight. …
-WOD- Clean & Jerk 1-1-1-1-1-1RM 4 Rounds Of: – 6 Atlas Stone Cleans over Shoulder 145/95# – 200m Run