Monday: WOD: “Labor” Deadlifts , Box Jumps Calorie SKI; Burpees 21-15-9 Reps …For Time… Tuesday: WOD: “Snatch” 10 Min Strength: Snatch then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday: WOD: 20 min AMRAP 10 Squat Cleans: Men’s 95# / Women’s 65# 10 › Read more
Monday: WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Rest 2 Min Ski 2000 M Tuesday: WOD: “Bell Work” 5-Squat Cleans EMOM for 6 Min then: 10 KBS: Men’s 50# / Women’s 35# 10 OHS (95/65) 10 Min › Read more
Labor Day Holiday- One Class ONLY on Monday at 10 AM Monday: WOD: “HOTSHOTS 19- MODIFIED 30 Min AMRAP- Teams of 2 30 SQUATS, 19 POWER CLEANS, 7 STRICT PULL UPS 400 METER RUN Tuesday: WOD: “CEO” 3 Squat Cleans, 4 HSPU, 5 Pullups As many rounds possible is 3 minutes, then 1 min rest › Read more
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 › Read more
Monday: WOD: 1 DEADLIFT 10 TTB 15 BAR FACING BURPEES 20 MIN AMRAP Tuesday: ODD COUPLE: Push Press/Pistols WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT Wednesday: WOD: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 3R4T Thursday: WOD: 5 ROPE CLIMBS/ 800 M RUN 20 HSPU/40 DB SNATCHES 60 MBC › Read more
Monday: WOD: 4 Back Squats EMOM for 8 Min then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps(24/20) 12 KBS(50/35) 12 Jumping Lunges 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95) 6 Pushups 9 Squats 5 cyles, max rounds in 3 min, › Read more
Monday: WOD: 21-18-15-12-9 Wall Balls 15-12-9-6-3 Burpee Box Jumps For Time Tuesday: Strength: Odd: OHS/ Even Plank 20 KBS; 400 M Run 15 KBS; 300 M Run 10 KBS; 100 M Run 2R4T Wednesday: WOD: 50-40-30-20-10 Double Unders 12-12-12-12-12 Situps 25-20-15-10-5 Calories For Time Thursday: WOD: 5 Burpees 10 TTB 15 of a barbell movement › Read more
Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS WOD: RUN 100M, 10 BURPEES RUN 200M, 20 BURPEES RUN 300M, 30 BURPEES 15 MIN AMRAP Tuesday: WOD: 7 SDLHP 7 FRONT SQUATS 7 PUSH JERKS 10R4T Wednesday: STRENGTH: PULL UPS/PISTOLS WOD: 10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE 10 HSPU Thursday: WOD: 5 PULLUPS/10 PUSHUPS/15 › Read more
Monday: WOD: EMOM 8 Min: 4 OHS; 4 Strict Pull Ups Rest 2 Min then: 10 TTB 20 Burpees 400 M Run 15 Min AMRAP Tuesday: WOD: 300/250 M Ski 10 Thrusters (95/65) 100 M Run 5R4T Wednesday: 8 Min: 6 Push Press(odd)/ 20 DU (even) WOD: 1 Squat Cleans (115/75) 1 Push Up 15 › Read more
Monday: WOD: “AHH PHOOK” 1 Min ea lift for 12 min-4 Hang Snatches; 3 Power Snatches; 2 Squat Snatches Rest 2 Min Run 300 M; 12 TTB; 12 Goblet Squats Run 200 M; 12 TTB; 12 Goblet Squats Run 100 M; 12 TTB; 12 Goblet Squats For Time Tuesday: WOD: 40 M. WT Bear Crawl › Read more

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Cross Fit XLR8
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