WOWs | Cross Fit XLR8

March 2 – March 7, 2020

| March 1, 2020

Monday: EMOM for 8 Min: 3-Push Press/L-sit holds (15 Sec) 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD: 10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges Then Death by 10m Run Thursday: WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 › Read more

WOWs

February 24 – February 29, 2020

| February 23, 2020

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 17 – February 22, 2020

| February 16, 2020

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: UP CHIT CREEK 12 REPS IN 1 MIN BURPEES/ 1 MIN ROW 12 REPS IN 1 MIN › Read more

WOWs

February 10 – February 15, 2020

| February 9, 2020

Monday: EMOM: 8 MIN 3-BS 400 Meter Run/ 30 Deadlifts 300 Meter Run/ 20 Power Cleans 200 M Run/ 10 Snatches Tuesday: WOD: 30/27 Cal Ski/Row (alt.) 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/ › Read more

WOWs

February 3 – February 8, 2020

| February 2, 2020

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 27 – February 1, 2020

| January 26, 2020

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 Wednesday: WOD: EMOM: 3 CLEAN & JERKS/2BURPEES/1 CTB (10MIN) then, WOD: › Read more

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

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