WOWs | Cross Fit XLR8

July 13 – July 18, 2020

| July 12, 2020

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

July 6 – July 11, 2020

| July 5, 2020

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

June 28 – July 4, 2020

| June 27, 2020

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 22 – June 29, 2020

| June 21, 2020

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: 400 m Run 10 DB Snatches; 10 Box Jumps 100 M Farmers Carry 3R4T Thursday: ODD COUPLE; PUSH PRESS/HSPU (10MIN) WOD: “MR POTATO” 10M › Read more

WOWs

June 15 – June 20, 2020

| June 14, 2020

Monday: 100 Double Unders (buy in) 10 Power Cleans (115/75) 1 Sled Push 10 WallBalls (20/14) Tuesday: 5 x 5 Deadlift wod: 10 min AMRAP 10 Push Press (95/75) 10 T2B Wednesday: WOD 2 Squat Cleans EMOM (135/95)(8 MIN) Then, Death by 10m Sprints Burpee Box Jumps Thursday: “Scott” 1 min Hang Cleans (125/85) 1 › Read more

WOWs

June 8 – June 13, 2020

| June 7, 2020

Monday: WOD: “SPIDERMAN” 2 – 15′ Rope Climbs 100 m Run 8 Squat Cleans (135/95) 5R4T Tuesday: WOD: “HULK” EMOM: 1 Complex of : (8min) Power Clean,Push Press, Front Squat, Thruster WOD: 25 Double Unders 10 TTB 10 Pushups 15 min AMRAP Wednesday: WOD: “WONDER WOMAN” 5 Pullups 10 Pistols (alt.) 14 DB Snatches (alt) › Read more

WOWs

June 1 – June 6, 2020

| May 31, 2020

Monday: EMOM 8 Min: 4 Back Squats WOD: 12 Box Jumps 20 Lunges 8 Snatches 4R4T Tuesday: WOD: 400 m Run; 40 Wall Balls 300 M Run; 30 MBC 200 M Run; 20 Wall Balls 100 M Run; 10 MBC for time Wednesday: Strength: Odd- 3 Power Cleans; Even 6-TTB WOD: 2 Wall Walks 8 › Read more

WOWs

May 25 – May 30, 2020

| May 24, 2020

Monday: WOD: Murph 10:00 AM ONLY 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 : › Read more

WOWs

May 18 – May 23, 2020

| May 17, 2020

WELCOME BACK!!! Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 TTB 400M ROW; 15 HSPU 400M RUN; 20 TTB 20 MIN AMRAP Wednesday: WOD: STRENGTH: FRONT SQUATS & DU MAX KBS › Read more

WOWs

March 23 – March 28, 2020

| April 4, 2020

Monday: STRENGTH: 4- Push Press/4 Strict PU WOD: 1 MBC: 1 WALLBALL 2 MBC: 2 WALLBALL 3 MBC: 3 WALLBALL 15 MIN AMRAP Tuesday: WOD: 150M ROW; 5 HSPU 200M RUN; 10 TTB 400M ROW; 15 HSPU 400M RUN; 20 TTB 20 MIN AMRAP Wednesday: WOD: STRENGTH: FRONT SQUATS & DU MAX KBS 8 MIN › Read more

WOWs

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