WOWs 

 

January 20 – January 25, 2020

| January 19, 2020
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 35#/ 200 M Run 4R4T Thursday: WOD: 25 Double Unders 25 Box Jumps: › Read more
WOWs

January 13 – January 18, 2020

| January 12, 2020
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
WOWs

January 6 – January 11, 2020

| January 5, 2020
Monday: WOD: Every 2 Min : Deadlifts: 5 Unbroken (5 Sets) WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Every 2 Min : 5 Unbroken Shoulder Press (5 Sets) WOD: 3 Thrusters 3 Burpee over bar › Read more
WOWs

December 30, 2019 – January 4, 2020

| December 29, 2019
Monday : WOD: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Power Cleans with a round of Cindy in between ea round Tuesday: NO 5:30 pm or 6:30 pm Class WOD: “WESTON XLR8” ROW 300M 25 DU 200 M FARMER’S CARRY 100 M WAITERS (50 EA ARM) Wednesday: One Class ONLY at 10:00 am › Read more
WOWs

December 23 – December 28. 2019

| December 22, 2019
Monday: WOD: 200 M Run 25 KBS 25 Burpees 25 Double Unders 25 Situps 20 min AMRAP Tuesday: Closed Christmas Eve Wednesday: Closed Christmas Thursday: No 5:30 am Class Today- 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 › Read more
WOWs

December 16 – December 21, 2019

| December 15, 2019
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
WOWs

December 9 – December 14, 2019

| December 8, 2019
Monday: WOD: “MOCROSSFIT” 250m Row 10 Push Press (115/75) 10 BackSquats (115/75) 200m Run 20 Situps 10 Hang Cleans (115/75) 3R4T Tuesday: WOD: EMOM 10 Min : Deadlift and Plate Lunges WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday: WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : › Read more
WOWs

December 2 – December 7, 2019

| December 1, 2019
Monday: WOD: “Whole 30” 5 ROUNDS FOR REPS 1 MIN MAX CALORIE ROW 1MIN BURPEES, DEADLIFTS, BURPEES, WALLBALLS, BURPEES Tuesday: STRENGTH: BACK SQUAT WOD: 12 MIN AMRAP 2 HSPU, 2 TTB IINCREASE BY 2 EACH ROUND Wednesday: WOD: “Butt Hurt” 5 ROUNDS OF CINDY (PULL UP, PUSH UP, SQUATS) 3 ROUNDS OF DT (DEADLIFTS, HANG › Read more
WOWs

November 25 – November 30, 2019

| November 24, 2019
Monday: WOD: Buy in: 200M Run Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Cash Out: 200M Run Tuesday: WOD: 1min Row: Men’s 275m / Women’s 235m 1min Burpees and Pistols until 50 burpees and 50 Pistols are completed Wednesday: LAST CLASS TODAY WILL BE AT 5:30 PM NO 6:30 › Read more
WOWs

November 18 – November 23, 2018

| November 17, 2019
Monday: WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday: WOD: Strength: Thrusters/Box Jumps …then… 25 M OH Plate Lunge Row 300/250 M 12 Min AMRAP Wednesday: WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit Ups 70 Burpees for › 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