Monday:  WOD: “Miami” EMOM: 10 MIN 2 Complexed of: Squat Clean/ Split Jerk  7 DL (135/95); 5 HC 3 STOH; 50 DU 7R4T Tuesday: WOD: “George Clooney” min 0-3:Run 400 min 3-4: Burpees min 4-5: Wall Balls  min 5-6: Pull Ups score = total reps Wednesday: WOD: “Making Waves” 9-15-21 Reps …For Time… HSPU; Box › Read more
Monday:  WOD: “Nancy” 400M Run 15 OHS(95/65) 5R4T  Tuesday: WOD:  10 Thrusters (95/65) 10 Hang Cleans (95/65) 10 Box Jumps (24/20) 5R4T Wednesday: WOD:  EMOM:   Deadlift/Push Up Then  Max Effort 1k Row and 1 mile Run Thursday:  WOD: Row Row Row your Boat 1 min Row  (270/235)- 1 min Burpees 1 min Row (270/235) – › Read more
Monday:  EMOM: 8 MIN 3-BS  400 Meter Run/ 30 Deadlifts 300 Meter Run/ 20 Power Cleans 200 M Run/ 10 Snatches Tuesday: WOD:  30 Cal Row 20 Situps 10 Burpees  4R4T Wednesday: 4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest 3 Min to complete 3- 10 m lunges/ max effort HSPU/ 1 › Read more
 Monday:  WOD:  Tabata Deadlift Burpees Box Jumps (24″/20″) TTB rest 1 min  Tuesday:  WOD: Pullups/WallBalls (20/14) 5-10 reps 10-20 reps 15-30 reps 20-40 reps 25-50 reps for time  Wednesday:  WOD: 1 Squat Cleans: Men’s 125 / Women’s 85# 1 Push Up 15 min AMRAP, Increasing by 1 rep each round Thursday:  WOD: “Lieutenant Dan” 200M › Read more
 Monday: WOD:    Mini WOD:    double unders, air squats, DB Shoulder Press and Situps   then : 1 Rep Max of your lift(s)   or CF Total      Tuesday:  WOD: 8 min PushPress /decending from 8 reps   then,  “Tina”   WB; MBC; PUSHUPS,SDLHP   Tabata; 8 cycles   record total reps   › Read more
Monday:  WOD: “Mary”   5 HSPU   10 Pistols   15 Pullups   20 min AMRAP     Tuesday:  EMOM: 3 Snatches   WOD:    Burpees 1 and 1 thruster ascending for 10 min     Wednesday:  Odd Couple:  Back Squats/Box Jumps   WOD:    10 Push Ups   10 KBS: Men’s 50# / Women’s › Read more
Monday: 10 Min EMOM:3-Deadlift /3-HSPU WOD: 5 Pullups 10 Pushups 15 Squats 200m Run 5R4T Tuesday: WOD: 250m/225m Row 10 Double Unders unbroken 20 WallBalls 30 Situps 20 Push Press 20 min AMRAP Wednesday: Backsquat: 8min WOD: 5 KBS 10 OHS 10 min AMRAP Thursday: WOD: 800M Run or 1K Row 30 Clean and Jerks › Read more
Monday : We will only have classes at 5:30 am, 8:15 am, unloaded at 10 am, open gym from 9-12, noon, and 4:30 pm. WOD: “WESTON XLR8” ROW 300M 25 DU 200 M FARMER’S CARRY 100 M WAITERS (50 EA ARM) 5R4T Tuesday: WOD: “Happy New Year” 10 AM Class ONLY Happy Birthday Joyce!!! Please › Read more
Monday: Closed Christmas Eve Tuesday: Closed Christmas Day Wednesday: WOD: 200 M Run 25 KBS 25 Burpees 25 Double Unders 25 Situps 20 min AMRAP Thursday: WOD: EMOM: HSPU/Pull UPs WOD: 21-15-9 deadlift, wall balls Friday: WOD: 10 Calorie Row 10 Bench Press 10 rounds for time Saturday: WOD: Team of 2 8 Rounds for › Read more
Monday: WOD: ASTHMA ATTACK 3 RUNS THEN 21 STOH/TTB 2 RUNS THEN 15 STOH/TTB 1 RUN THEN 9 STOH/TTB Rest 2 Min then 8 Min AMRAP 10 pistols, 2 mu, 1 rope climb Tuesday: WOD: 6’S Cash In: 800 M Run then 2 WALL CLIMBS 10 M OH LUNGE 6 DL 6 BAR FACING BURPEES › Read more

Location

 
CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316