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

June 10 – June 15, 2019

| June 9, 2019
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” 500m Row 12 Deadlifts – Bodyweight 21 Burpees 3R4T Wednesday: Strength: OddMin: 5 FRONT SQUATS Even Min: 6 HSPU WOD: ” BERTHA” 1 Thruster, 2 Lunges › Read more
WOWs

June 3 – June 8, 2019

| June 2, 2019
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

May 27 – June 1, 2019

| May 26, 2019
Monday: WOD: Murph 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 : 80 Squats : › Read more
WOWs

May 20 – May 25, 2019

| May 19, 2019
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

May 13- May 18, 2019

| May 12, 2019
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

May 6 – May 11, 2019

| May 5, 2019
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

April 29 – May 4, 2019

| April 28, 2019
Monday: WOD A: 10 Min AMRAP Strict Pull ups/Ring Dips WOD B: 12 Min AMRAP 30 DU (25/20) Cal Row 10 Wall balls Tuesday: WOD: Run 400 M 2 Rope Climbs 6 Shoulder Press 6 Snatches 4R4T Wednesday: WOD A: 10 Min DL/Pushups WOD B: 12 Min AMRAP 1 TTB/ 1 Air Squat 2 TTB/ › Read more
WOWs

April 21 – April 27, 2019

| April 20, 2019
Monday: WOD: “Diane” 21-15-9 Reps (run 400 inbetween) Deadlift: Men’s 225# / Women’s 150# HSPU For Time Tuesday: WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday: WOD: “R.I.P” 4 EMOM: Power Cleans (155/115) 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP › Read more
WOWs

April 15 – April 20, 2019

| April 14, 2019
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: “Need for Speed” 2019 500M ROW (BUY IN) 4 ROUNDS OF : 10 DOUBLE UNDERS/8 BOX JUMPS 8 SNATCHES/8 WALLBALLS 8TTB 1K ROW (CASH › 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