WOWs 

 

September 21 – September 26, 2020

| September 20, 2020
Monday: WOD: “Friendly Fran” 21 Thrusters 21 Pull ups 3 Rounds For Time Tuesday: Strength: 10 Min to find 1 RM Front Squat-then rest 2 min DAMN Diane 15 Deadlifts 15 HSPU (no mat- can kip) 3R4T Wednesday: WOD: 1000 M Row rest 3 min 500 m Row rest 2 min 250 M Row For › Read more
WOWs

September 14 – September 19, 2020

| September 13, 2020
Monday: EMOM: 4 Squat Cleans/8 strict pullups WOD: 10 HSPU/20 SQUATS 30 DU/200M RUN 12MIN AMRAP Tuesday: WOD: 10 BURPEES 10 KBS 1 ROPE CCLIMB 6R4T Wednesday: WOD: 3 DEADLIFTS/6 PUSHUPS 9 SQUATS/12 SITUPS 3 MINS AMRAP/REST 1 MIN; 5 CYCLES Thursday: WOD: SKI 400/350 M/ 12 WB / 12 BJ RUN 400M / 12 › Read more
WOWs

September 7 – September 12, 2020

| September 6, 2020
Monday: 10 AM ONLY for Labor Day Today!!! 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 5 cyles, record max reps › Read more
WOWs

August 31 – September 5, 2020

| August 30, 2020
Monday: WOD: 30-20-10 reps for time of : Wall Balls/SDLP (75/55) Box Jumps/Push Press (75/55) Tuesday: WOD: “Marco Polo” 3R4T: 21 Pullups 15 Thrusters (115/75 9 HSPU Wednesday: Strength: EMOM 6 Min- 6 Front Squats WOD: Complete AMRAP in 12 minutes of: 10 DB Squat Snatches 50 Double Unders 20 MB Situps (14/10) Thursday: WOD: › Read more
WOWs

August 24 – August 29, 2020

| August 23, 2020
Monday: WOD: 10 WallBalls 10 Pullups 10 Pistols 10 alt. db snatches 5 Rounds then Cash Out: 100 DU Tuesday: WOD: Deadlift Box Jump 21-15-9 reps then: 800 M Run for time Wednesday: WOD: 7 min OHS 3 Rep Max OHS Rest 2 min 7 min AMRAP Burpee Pull ups Thursday: WOD: 100 Double Unders › Read more
WOWs

August 17 – August 22, 2020

| August 16, 2020
Monday: 6 Min to find 1 Rep Max Hang Clean Rest 2 Min then- WOD: 25 M Lunge 175 M Run 2 (15′) Rope Climbs 5R4T Tuesday: WOD: “Chrissy” 500 M Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Strength: OddMin: 5 FRONT SQUATS Even Min: 6 HSPU WOD: ” BERTHA” 1 Thruster, 2 › Read more
WOWs

August 10 – August 145, 2020

| August 9, 2020
Monday: WOD: 2 rounds of : 10 snatches (115/75) 12 burpees then 2 rounds of 10 snatches (75/55) 12 burpees 12 min amrap Tuesday: WOD: 10 – 1 Reps of: Deadlift (275/185) Bench Press (155/105) Squat Clean (135/95) Wednesday: Wod: 30 HSPU/30 TTB 30 Cal Row/ 30 DB Box Step overs 30′ rt arm db › Read more
WOWs

August 3 – August 8, 2020

| August 2, 2020
Monday: WOD: 400 M Run 20 Wall Balls 10 Snatches 3R4T Tuesday: Every 80 Sec: for 6 Cycless 1 Power Clean; 2 Push Press; 3 Back Squats WOD: 8 TTB; 10 Pushups; 10 Box Jumps 12 Min AMRAP Wednesday: WOD: Tabata 20:10 HSPU; Hang Cleans; Pistols; Strict Pull Ups Thursday: EMOM: 5,5,3,3,2,2,1 of DL and › Read more
WOWs

July 27 – Aug. 1, 2020

| July 26, 2020
Monday: WOD: 15 Wall Balls 10 DB Snatch 200 M Run 5R4T Tuesday: WOD: EMOM: 4 CLEAN AND JERKS (10 MIN) Rest 2 Min Then 50M Sprint 5 Burpees 8R4T Wednesday: WOD: 10 SDLHP (75/45) 10 Double Unders 15 MB Cleans (20/14) (10’/9′) 18 Min AMRAP Thursday: WOD: “JT” HSPU Ring Dips Push ups 21-15-9 › Read more
WOWs

July 20 – July 25, 2020

| July 19, 2020
Monday: WOD: “Annie” Strength: 8 Min- Odd: 5 DL (225/185) Even: 8/5 HSPU Rest 2 Min Then 50-40-30-20-10 Sit Ups/Double Unders ….For Time…. Tuesday: WOD: “I” 9 Back Squat: Men’s 135# / Women’s 95# 9 Burpees 15 Box Jumps: Men’s 24″ / Women’s 20″ 15 min AMRAP Wednesday: WOD: “Love” 8 C&J: Men’s 115# / › Read more
WOWs

Location

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