August 26 – August 31, 2019


Monday: WOD: “Big Brown Bear”
1 Bear Complex EMOM (115/75)
Burpee Pullup
AMRAP in 10 minutes
Rest 3 minutes
AMRAP in 3 minutes Double Unders

Tuesday: WOD: “Shoulder Complex”
Strength: Power Cleans EMOM 8 min
then
5 Shoulder Press; 10 Squats
10 Push Press; 10 Squats
15 Power Jerk; 10 Squats
Men’s 95# / Women’s 65#
…For Time..

Wednesday: WOD: “Don’t Put It Down”
100 Wall Balls: Men’s 20# / Women’s 14#
Every time you stop do 5 Burpee Box Jumps
Ski 650/600 M

Thursday: WOD:
1 Rope Climb; 100 M Run
10 Min AMRAP
at min 12: 4 Clean & Jerks EMOM (6 Min)
AMRAP 5 Min

Friday: WOD:”PUMPKIN”
400/350 M Ski; 40 Air Squats
30 Situps; 20 KBS; 10 Pull Ups
3R4T

Saturday: WOD:
1 Mile Run
then
20-14-8
Thrusters; TTB
…For Time…

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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361-444-3316