February 8, 2013

February 8th

-WOD- 3 Rounds Of: – 1min Strict Pull Ups – 1min Row for cal – 1min Backwards Killer Rope – 1min 10yd sprints – 1min Wall Ball 20/14# Rest 1 min

February 7, 2013

February 7th

I normally give props to all 5:30am crew for running in the cold but yesterday has to go to the 7:30pm crew. The picture below is right after they all finished. -WOD- 5 Rounds Of: – 20yd Overhead Lunges (45/25#) – 15 Burpees …

February 6, 2013

February 6th

Great work on the Bench Press and Rowing! Here is a picture of Diane crushing her bench press. If you haven’t met Diane she has been apart of the XS family for a little over a month. Her progress has been fun to watch. -WOD- For Time: – 400m Run – 30 Ring Dips – 30 Box Jumps 24/18″ – 30 Air Squats – 30 GHD Sit Ups & …

February 5, 2013

February 5th

-WOD- Bench Press 5-5-3-3-1-1-Max Death By Rowing Min #1 – 2cal Min #2 – 4cal Min #3 – 6cal Min #4 – 8cal Continue until you fail

February 4, 2013

Febuary 4th

I hope you all had a nice Super Bowl weekend. Get ready for a great week of workouts! -WOD- 15min AMRAP -10 Pull Ups -40 Killer Jump Ropes -10 Deadlifts 165/115#