Movements for Week (Variation details available at XLR8) Monday: HSPU,TTB,Rope Climb, Muscle ups Tuesday: Strength: OHS; wod: Situps, Pushups, Run/Row/Ski Wednesday: Push Press,Back Squat, Front Squat, OHS Thursday: Strength: Shoulder Press : WOD: OH Plate Lunge, Devil Press, Rope climb Friday: Pullups, Squat Snatch Saturday: Hang Clean, Push Press,KBS,Front Squats, Row/Ski
Movements for Week (Variation details available at XLR8) Monday: Strength: OHS : WOD: Pullups, DB Snatches, Double Unders Tuesday: OHS/FS, KBS, SDLHP Wednesday: Strength: Shoulder Press: WOD: KBS, Wall Walks, Pullups/BMU/CTB Thursday: Row/Bike/Ski, Box Step ups, Situps, GHD’s Friday: Deadlifts, Pullups, Hang Cleans, STOH Saturday: WallBalls, HSPU, Power Cleans, Deadlifts, Double Unders
April 15 – 20, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Row, Situps , Goblet Squats Tuesday: Strength: Shoulder Press : Wod: Snatches, TTB Wednesday: Technique: Handstands; WOD: WallBalls Thursday: Row, Burpee Box Jump Overs Friday: Strength: OHS; WOD; HSPU, Squat Cleans Saturday: Shuttle Runs, Burpees, Air Squats, Power Cleans
April 8 – 13, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Snatches, TTB, OHS/FS, Pullups, Double Unders Tuesday: Strength: Thrusters (rep max) Row/Ski, STOH, Burpee over bar Wednesday: WallBalls, HSPU, Run ; Mobility Thursday: Strength: Back Squat (rep max) ; WOD: Pullups, Pushups, Sit-ups, Lunges Friday: Burpess/Devil’s Press, KBS, Goblet Squats; Mobility Saturday: Row/Bike/Ski,
April 1 – April 6 , 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Situps, Bear Complex, Burpee Box Jumps AWARDS CEREMONY FOR OPEN!!!! PLEASE COME ALL!! 6:15PM TUESDAY! Tuesday: Strength: BackSquats WOD: Deadlift, WallBalls Wednesday: Strength: Thrusters: WOD: Run/Row, KBS, Burpees, Double Unders, Situps Thursday: Technique: Hollow rocks and Kipping WOD: Row, Bench Press/Pushups Friday:
March 25 – March 30, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Double Unders, Burpee Box Jumps and Deadlift EMOM Tuesday: Power Cleans, WallBalls/Run, Row, Ski : Strength: Back Squats Wednesday: HS pushups, SumoDeadlift High Pulls, Lunges Thursday: 5 Pullups, 10 Pushups, 15 Squats, then Row, Ski Strength: Thrusters Friday: Run/Row/Ski, Overhead Squats/Front Squats
March 18 – March 23, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Technique: Ring Dips; WOD: Bear Complex/Row Tuesday: Strength: Back Squat; WOD: KBS, Burpees, Power Cleans Wednesday: Man Makers, Front Squat, Row; DBSP, Air Squats, Pushups : or Gymnastic wod/ skill work Thursday: Strength: Thuster: WOD: Run, TTB, Goblet Squats Friday: Open WOD 24.2 (TBA Thursday 2pm:
March 4- March 9, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Technique: Muscle Ups; WOD: Thrusters, TTB, Row/Ski/Bike Tuesday: KBS, Front Squats, Push Jerks Wednesday: Technique: Double Unders WOD: Double Unders, Lunge, HSPU Thursday: Technique: Rope Climbs: WOD: Run/Row/Ski, Man Makers, Power Cleans, Pushups, Lunges Friday: Open WOD 24.1 (TBA
February 26 – March 2, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Strength: max 1 rep Bench Press; WOD: Wallballs, SDLP, Box Jumps, Push Press Tuesday: Technique: Pistols :WOD: Pullups, Thrusters, HSPU Wednesday: Strength: max 1 rep Deadlift; WOD: Snatch, Situps Double Unders Thursday: Run/Row, Burpees Friday: Pistols, Clean and Jerks, CTB Pullups, Snatches Saturday: Lumberjack 20: Partner or Individual: Deadlifts,
February 19-24, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: “Hannah” Box Jumps, Row/Run, Bar MU, Hang Cleans, Air Squats Tuesday: Row, Situps, DB Box overs, Devils Press , Pullups Wednesday: Strength: Bench Press ; WOD: Deadlifts, Run/Row Thursday: Row/Run/Ski/Bike, Burpees Friday: Strength: Deadlifts: WOD: Snatch/Pistols, HSPU/OHS Saturday: Partner or
February 12 – 17, 2024 Read More »