Friday, October 23rd
-FREEDOM FRIDAY WOD- Bradley 10 Rounds Of: – 100m Sprint – 10 Pull Ups – 100m Sprint – 10 Burpees – Rest 30 seconds between Rounds
-FREEDOM FRIDAY WOD- Bradley 10 Rounds Of: – 100m Sprint – 10 Pull Ups – 100m Sprint – 10 Burpees – Rest 30 seconds between Rounds
-WOD- Max set of Pull Ups without coming off the bar. The goal is to get 15 reps so use a band that will allow you to get that. 4 AMRAP Of: – 30 Double Unders – 20 Russian Twists – 10 V-Ups 1min Rest 4 AMRAP Of: – 30 Double Unders – 20 Russian Twists – 10 V-Ups 1min Rest 4 AMRAP Of: – 30 Double Unders – 20 Russian …
There is a spot on the whiteboard to write down what you’d like to bring to the XS BBQ Saturday evening. The first WOD of the Team Competition is posted. It is a very detailed long explanation of the WOD. Please ask me or TJ if you have any questions. The teams that are going to do the best are the ones that feel comfortable communicating wit …
The CrossFit Games workout tomorrow is Murph! It should be an awesome event to watch. -FREEDOM FRIDAY WOD- Daniel For Time: – 50 Pull Ups – 400m Run – 21 Thrusters 95/65# – 800m Run – 21 Thrusters 95/65# – 400m Run – 50 Pull Ups …
Brennan from our XS CrossFit kids program is at the USA Weightlifting National competition right now. He will be lifting at Noon. The live web cast link is http://m.teamusa.org/USA-Weightlifting/Events/2015/June/25/~/link.aspx?_id=195F192509C64D75BB8F8D7BB4BE2F9D&_z=z . Go crush it Brennan. You have the XS CrossFit family behind you. -WOD- Nicole …
If you still need to get your body fat test done please let me know. -WOD- 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps Of: – Push Ups – Pull Ups – Sit Ups
If you haven’t done the Open WOD yet it needs to be done and submitted by 6:00pm today (Monday 3/23). Send me an email or come into a class time and we’ll get you judged. We are doing the second body fat tests this week. If you are one of the people that got in on the body fat competition and paid for the 2 tests at the beginning of the …