WOWs | Cross Fit XLR8

June 28 – July 4, 2020

| June 27, 2020

Monday: WOD: CF OPEN 13.1 Modified 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday: Strength: 4 Thrusters EMOM 8 Min WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday: WOD: CF OPEN 13.3 Modified › Read more

WOWs

June 22 – June 29, 2020

| June 21, 2020

Monday: WOD: “STRONG MAN’S ALLEY”-2019 400M RUN 10 DEADLIFTS(275/185) 10 BURPEES 10 PULLUPS 3R4T (15 MIN CUTOFF) Tuesday: WOD: 6 Squat Clean & Jerks (155/105) 2 Rope Climbs 4R4T Wednesday: WOD: 400 m Run 10 DB Snatches; 10 Box Jumps 100 M Farmers Carry 3R4T Thursday: ODD COUPLE; PUSH PRESS/HSPU (10MIN) WOD: “MR POTATO” 10M › Read more

WOWs

June 15 – June 20, 2020

| June 14, 2020

Monday: 100 Double Unders (buy in) 10 Power Cleans (115/75) 1 Sled Push 10 WallBalls (20/14) Tuesday: 5 x 5 Deadlift wod: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday: WOD 2 Squat Cleans EMOM (135/95)(8 MIN) Then, Death by 10m Sprints Burpee Box Jumps Thursday: “Scott” 1 min Hang Cleans (125/85) 1 › Read more

WOWs

June 8 – June 13, 2020

| June 7, 2020

Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Front Squat, Thruster WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) › Read more

WOWs

June 1 – June 6, 2020

| May 31, 2020

Monday: EMOM 8 Min: 4 Back Squats WOD: 12 Box Jumps 20 Lunges 8 Snatches 4R4T Tuesday: WOD: 400 m Run; 40 Wall Balls 300 M Run; 30 MBC 200 M Run; 20 Wall Balls 100 M Run; 10 MBC for time Wednesday: Strength: Odd- 3 Power Cleans; Even 6-TTB WOD: 2 Wall Walks 8 › Read more

WOWs

May 25 – May 30, 2020

| May 24, 2020

Monday: WOD: Murph 10:00 AM ONLY 1 Mile RUN 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Tuesday: WOD: 1 min Row 1 Min Rest 20 Min Wednesday: WOD: 8 Wall Balls 8 Dead Lifts 4 Turkish Get Ups 15 Min AMRAP Thursday: WOD: “Backwards” 100 DU : 90 Situps : › Read more

WOWs

May 18 – May 23, 2020

| May 17, 2020

WELCOME BACK!!! Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 TTB 400M ROW; 15 HSPU 400M RUN; 20 TTB 20 MIN AMRAP Wednesday: WOD: STRENGTH: FRONT SQUATS & DU MAX KBS › Read more

WOWs

March 23 – March 28, 2020

| April 4, 2020

Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 TTB 400M ROW; 15 HSPU 400M RUN; 20 TTB 20 MIN AMRAP Wednesday: WOD: STRENGTH: FRONT SQUATS & DU MAX KBS 8 MIN › Read more

WOWs

March 16 – March 21, 2020

| March 15, 2020

Monday: WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups for time… Then, Run 1 mile for time Tuesday: WOD: “Fabian” Odd Minute: 7 Deadlifts (205/135) 7 Box Jumps (24/18) Even Minute: 48’Lunge /48′ Run/ 5 Burpees 20 Minute AMRAP Wendesday: WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the › Read more

WOWs

March 9 – March 14, 2020

| March 8, 2020

Monday: WOD: “Fran” Thrusters (95/65) Pull Ups 21-15-9 Reps …For Time… Rest 3min the run 1 mile Tuesday: WOD: Strength: 6 Backsquats/30 Double Unders Then 11 Burpees 7 C&J (115/75) 5R4T Wedesday: WOD: EMOM: 3 Strict Pull Ups/HS Holds Then WOD: 5 Snatches(115/75) 10 Pushups 15 min amrap Thursday: WOD: Run 400 M 10 HSPU; › Read more

WOWs

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