May 2013

May 27-June 01, 2013

Monday WOD: ALL CrossFit XLR8 CLASSES ARE CANCELLED NO CLASSES, MONDAY, MEMORIAL DAY: RESUME REGULAR CLASSES TUESDAY MAY 28TH HOMEWORK: “ANNIE” DOUBLE UNDERS/ SITUPS: 50-40-30-20-10 REPS EACH FOR TIME Tuesday WOD: “I” 9 BackSquats (135/95) 9 Burpees 15 Box Jumps (24″/20″) 15 AMRAP Wednesday WOD: “Love” 8 Clean & Jerks (115/75) 14 Pullups 14 Pushups

May 27-June 01, 2013 Read More »

May 20-25, 2013

Monday WOD: “Karen” 150 WallBalls (20/14) for time… *Leaderboard Tuesday WOD: “OHS Maneater” Men: Row 290m OHS: 15-16-17-18-19 (75#) Women: Row 235m OHS: 11-12-13-14-15 (45#) for time… Wednesday WOD: HULK STRENGTH: DEADLIFT WOD: “Little Crazy” 18 Pullups 18 Pushups 4 Rounds for time… Thursday WOD: “Shoulder Stacker” 30 Double Unders 7 HSPU AMRAP 15 minutes

May 20-25, 2013 Read More »

May 13-18, 2013

Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time *Leaderboard* Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: “R.I.P” Hulk Strength “Power Cleans” 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday WOD: “Randy”

May 13-18, 2013 Read More »

May 6-11, 2013

Monday WOD: “Kelly” 400M Run 30 Box Jumps: Men’s 24″ / Women’s 20″ 30 WB: Men’s 20# / Women’s 14# 5R4T *Leaderboard* Tuesday WOD: Hulk Strength Push Press Then 50M Sprint 5 Burpees 8R4T Wednesday WOD: “Whoo-Hoo” 10R4T 10 SDLHP: Men’s 75# / Women’s 45# 10 Double Unders 15 MB Cleans: Men’s 20# / Women’s

May 6-11, 2013 Read More »