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Feb 4- Feb 9, 2013

Monday WOD: “Diane” Hulk Strength Push Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Wednesday WOD: 10 KBS: Men’s 50# / Women’s 35# 11 Burpees 7R4T Thursday WOD: Hulk Strength OHS then 14

Feb 4- Feb 9, 2013 Read More »

Jan 28- Feb 2, 2013

Monday WOD: 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T Tuesday WOD: Hulk Strength Deadlift 290M Row 50 Double Unders 5R4T Wednesday WOD: 7 Burpees 11 Overhead Squats: Men’s 95# / Women’s 65# 5R4T Thursday WOD: “Get Some” 200M Run —> 200M Run —>

Jan 28- Feb 2, 2013 Read More »

Jan 21-26, 2013

Monday WOD: “No Excuses No Regrets” 500M Row 40 Double Unders 30 Plate Jump Burpees 20 Thrusters: Men’s 135# / Women’s 95# …For Time.. Note: 8 min cut off Tuesday WOD: “Crossfit Ninja” 20 SDLHP: Men’s 75# / Women’s 45# 20 Push Press: Men’s 75# / Women’s 45# 10 Box Jumps: Men’s 30″ / Women’s

Jan 21-26, 2013 Read More »

CrossFit XLR8 Weekly update email and announcements!

Hello Ninjas, Well, week 2 complete of the Biggest Winner Contest and things are going great! There are stars everywhere!!! Love it!!! Announcements: Monday, Jan 14th is our “most-year experienced” member’s 85th birthday!!! Vyneta (Betty’s mom) has been rowing with us for quite some time now and has experienced PR’s herself!!! She is one tough

CrossFit XLR8 Weekly update email and announcements! Read More »