October 4, 2011

October 4th

Get ready for some fun with Tabata.  Tabata is  20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 rounds). -WOD- Tabata Wall ball 20lbs/12lbs (your score is the  total # of Wall balls for all 8 rounds) Rest 1min 30sec Tabata Farmers walk with (2) 1.5/1 pood kettlebells (score is total meters wal …

October 3, 2011

October 3rd

Hope you all had a good weekend! Get ready for some great workouts this week. If you’re sore the worst thing to do is sit around doing nothing, the soreness will just get worse. The key is to keep moving. -WOD- AMRAP in 15min of: run 200m 30′ down & back overhead lunges (45/25) 10 Pull ups …

October 2, 2011

October 2nd

Great 1st day guys! We dont have any classes on Sunday so here is a WOD to do on your own. -WOD- For Time: 100 Burpees Good luck!

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