October 1, 2011

October 1st

Come in and enjoy the first CrossFit WOD at XS CrossFit!!! 10am Saturday WODs are free so bring a friend. -WOD- 5 rounds for time: 250m Row 10 toes to bar

August 16, 2011

August 16th

Partner WOD: 1st min – first person does 1 Pull-Up – second person does 1 Push-Up 2nd min – second person 2 Pull-Ups – first perosn 2 Push Ups 3rd min – first person does 3 Pull-Ups – second person does 3 Push-Ups 4th min – second person 4 Pull-Ups – first person 4 Push-Ups continue until failure to get th …

August 9, 2011

August 9th

WOD: Fight Gone Bad 3 Rounds of 1 minute at each of the following movements: Wall balls – 20lbs/14lbs Sumo deadlift high-pulls – 75lbs/55lbs Box jumps 20-inch box Push press – 75lbs/55lbs Row – for calories 1 minute rest between each round …