WOWs | Cross Fit XLR8

February 18 – February 22, 2019

| February 17, 2019

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

WOWs

February 11 – February 16, 2019

| February 10, 2019

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

WOWs

February 4 – February 9, 2019

| February 3, 2019

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

WOWs

January 28 – February 2, 2019

| January 27, 2019

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

WOWs

January 21 – January 26, 2019

| January 20, 2019

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

WOWs

January 14 – January 19, 2019

| January 13, 2019

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

WOWs

January 7 – January 12, 2019

| January 6, 2019

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

December 31 – January 5, 2019

| December 30, 2018

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

WOWs

December 24 – December 29, 2018

| December 23, 2018

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

WOWs

December 16 – December 21, 2018

| December 16, 2018

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

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