WOWs | Cross Fit XLR8

August 19 – August 24, 2019

| August 18, 2019

Monday: WOD: 1 DEADLIFT 10 TTB 15 BAR FACING BURPEES 20 MIN AMRAP Tuesday: ODD COUPLE: Push Press/Pistols WOD: 100 DU BUY IN 5RDS OF: 10 KBS/10 BURPEES 100 DU CASH OUT Wednesday: WOD: 25 THRUSTERS 25 PUSHUPS 25 SDLHP 3R4T Thursday: WOD: 5 ROPE CLIMBS/ 800 M RUN 20 HSPU/40 DB SNATCHES 60 MBC › Read more

WOWs

August 12 – August 17, 2019

| August 11, 2019

Monday: WOD: 4 Back Squats EMOM for 8 Min then 25 Push Ups 400M Run 3R4T Tuesday: WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps(24/20) 12 KBS(50/35) 12 Jumping Lunges 12 Min AMRAP Wednesday: WOD: “CHIEF” 3 Power Cleans (135/95) 6 Pushups 9 Squats 5 cyles, max rounds in 3 min, › Read more

WOWs

August 5 – August 10, 2019

| August 4, 2019

Monday: WOD: 21-18-15-12-9 Wall Balls 15-12-9-6-3 Burpee Box Jumps For Time Tuesday: Strength: Odd: OHS/ Even Plank 20 KBS; 400 M Run 15 KBS; 300 M Run 10 KBS; 100 M Run 2R4T Wednesday: WOD: 50-40-30-20-10 Double Unders 12-12-12-12-12 Situps 25-20-15-10-5 Calories For Time Thursday: WOD: 5 Burpees 10 TTB 15 of a barbell movement › Read more

WOWs

July 29 – August 3, 2019

| July 28, 2019

Monday: 1 REP MAX: DEADLIFT,CLEAN AND PUSH PRESS WOD: RUN 100M, 10 BURPEES RUN 200M, 20 BURPEES RUN 300M, 30 BURPEES 15 MIN AMRAP Tuesday: WOD: 7 SDLHP 7 FRONT SQUATS 7 PUSH JERKS 10R4T Wednesday: STRENGTH: PULL UPS/PISTOLS WOD: 10 MIN OF 100 DOUBLE UNDERS/100′ WALKING LUNGE 10 HSPU Thursday: WOD: 5 PULLUPS/10 PUSHUPS/15 › Read more

WOWs

July 22 – July 27, 2019

| July 21, 2019

Monday: WOD: EMOM 8 Min: 4 OHS; 4 Strict Pull Ups Rest 2 Min then: 10 TTB 20 Burpees 400 M Run 15 Min AMRAP Tuesday: WOD: 300/250 M Ski 10 Thrusters (95/65) 100 M Run 5R4T Wednesday: 8 Min: 6 Push Press(odd)/ 20 DU (even) WOD: 1 Squat Cleans (115/75) 1 Push Up 15 › Read more

WOWs

July 15 – July 20, 2019

| July 14, 2019

Monday: WOD: “AHH PHOOK” 1 Min ea lift for 12 min-4 Hang Snatches; 3 Power Snatches; 2 Squat Snatches Rest 2 Min Run 300 M; 12 TTB; 12 Goblet Squats Run 200 M; 12 TTB; 12 Goblet Squats Run 100 M; 12 TTB; 12 Goblet Squats For Time Tuesday: WOD: 40 M. WT Bear Crawl › Read more

WOWs

July 8 – July 13, 2019

| July 7, 2019

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: ROW 500M/ 12 WB / 12 BJ RUN 400M / 12 WB › Read more

WOWs

July 1 – July 6, 2019

| June 30, 2019

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 24 – June 29, 2019

| June 23, 2019

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

June 17 – June 22, 2019

| June 16, 2019

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

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