Friday, September 12th
Kickball is at 3pm this Sunday. -WOD- Diane 21-15-9 Reps For Time: – Deadlift (225/155#) – HSPU
Kickball is at 3pm this Sunday. -WOD- Diane 21-15-9 Reps For Time: – Deadlift (225/155#) – HSPU
-WOD- Back Squat – 5 Reps @ 70% – 5 Reps @ 80% – 2 Reps @ 85% – 3 Reps @ 90% – 1 Rep @ 100% Front Squat – 5 Reps @ 65% – 4 Reps @ 75% – 4 Reps @ 80% – 4 Reps @ 85% 3 min AMRAP Of: – Rope Climbs to 15′ (Rope Climb is worth 5 points) 1 min REST 3 min AMRAP Of: – Burpees (Burpee is worth 1 point) …
Krista crushed the Tough Mudder this past weekend! Now we all get to do her birthday WOD. -Krista Birthday WOD- 10 Min AMRAP – 7 Shoulder to Overhead (135/95#) – 25 Double Unders …
-WOD- Weighted Pullups 3RM 3-3-3-3-3 12-9-6 Reps Of: – Bar Muscle Ups – Toes To KB
Tough Mudder crew did great on Saturday! We had people representing XS at a lot of different events this past weekend. I haven’t had a chance to talk to everyone about everything yet so look for more updates about this past weekend in the next couple days. -WOD- Kelly 5 Rounds Of: – 400m Run – 30 Box Jumps (24/18″) – 30 Wall …
-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!