WOD

  Movements for Week (Variation details available at XLR8) Monday: Technique: OHS; WOD:  Deadlifts, HSPU, Run Tuesday:    Strength: Bench Press; WOD: Thrusters/Burpees  Wednesday: Strength: Deadlifts; WOD: Double Unders, Push Press Thursday: Snatches, Rowing/Run/  Friday:  Deadlifts, TTB, Air Squats  Saturday: Run/Row, Pullups, Clean & Jerks, Lunges, Double Unders 

  Movements for Week (Variation details available at XLR8)   Monday:  Strength: Bench Press: WOD: Box Jumps, Lunges, Snatches   Tuesday:    Technique: Squat Cleans; WOD;  Run, Row, or Ski, MBC, Wallballs   Wednesday:  Strength: Deadlifts: WOD: Wall Walks, Pullups, Air Squats, Plank Holds   Thursday: HS Walk/pushup work: WOD: KBS, OHS, Burpee Box Jumps  

Movements for Week (Variation details available at XLR8)   Monday:  Double Unders, Power Cleans, Burpees, Wallballs   Tuesday:    Strength: Deadlifts: WOD: push press, TTB, KBS   Wednesday: Strength: Bench Press: WOD: Shuttle runs, Burpee Box Jumps    Thursday: Hang cleans, Front Squats, MU/Pullups, Sittups    Friday:  Technique: Clean & Jerks: WOD;  Run/Row;   Saturday: Double

Movements for Week (Variation details available at XLR8)   Monday:  Row/Ski, Thrusters     Tuesday:    Deadlifts Strength, Pullups, pushups, Lunges   Wednesday: Rope Climbs, Shoulder Press, Push Press, MBC   Thursday: Strength: Bench Press; Row/ski/Bike   Friday: KBS, TTB, C&J, Burpees   Saturday: Fight Gone Bad: Wallballs, SDLHP, Box Jumps, Push Press, Row

  Movements for Week (Variation details available at XLR8) Monday: Squat Cleans, Wall Walks  Strength: Front Squats   Tuesday:    Row/ski/bike, HSPU, Bear Crawl   Wednesday: TTB, Wall Balls, Double Unders; Strength: Push Press   Thursday: Squat Snatch, Box Jumps; Accessory work   Friday: Deadlifts, Pullups, Power Cleans, Burpees; Technique: Squat Snatch   Saturday: DB

HAPPY NEW YEAR!!! BIGGEST WINNER CHALLENGE/CONTEST BEGINS!!!!  Movements for Week (Variation details available at XLR8) Monday:  ONE CLASS ONLY 9:30AM! Row, Ski, Bike or Run, Burpees, Double unders, Squat Cleans, STOH Tuesday:    Strength: Front Squats: OHS, Snatch, Double Unders Wednesday: Strength: Push Press: Burpee Box Jumps, Pistols, Squats  Thursday: Technique and Accessory work:  Farmers Carry,

MERRY CHRISTMAS EVERYONE!!! Movements for Week (Variation details available at XLR8) Monday:  CLOSED!!! MERRY CHRISTMAS!!! Tuesday:    Strength: Push Press: MBC & WALLBALLS, Shuttle runs Wednesday: Row, Run, HSPU, Snatches, C&Js, Squat Cleans and Thrusters   Thursday:  Technique: Hang Snatch; Jump Rope, Burpees Friday:  Strength: Front Squats; Thrusters , Box Jumps, Pullups, Row/Ski  Saturday:  Lunges, Burpees, Push Press,

  Movements for Week (Variation details available at XLR8) Monday: Strength: Front Squats; Shoulder to OverHead, TTB, Run, Row, Ski Tuesday: Techniques from the Hang; Wall Walks, OH Plate Lunges, DL, Burpees, Pullups Wednesday: Strength: Push Press; Jump Rope, HS Walk, KBS, Thrusters Thursday:  Run,HSPU,Box Jumps,WallBalls,Lunges, DB Snatches,KBS, TTB,Sled Push, Burpees Friday:  Clean&Jerks, Pullups, Double Unders,

Movements for Week (Variation details available at XLR8)   Monday: Thrusters, Pullups, Run   Tuesday: Strength: Front Squats: Wod: Burpees, Clean and Jerks   Wednesday: Strength: Push Press ; Wod: Snatches, Pushups   Thursday:  Technique: Hang Snatch ; WOD: Ski or Row; HSPU, KBS, Air Squats   Friday:  Jump rope, Power Cleans, Situps, Squats, Pushups,

Movements for Week (Variation details available at XLR8) Monday:  Strength: Front Squat WOD: Deadlifts, hang cleans, shoulder to overhead, Burpees, Double unders Tuesday:  Strength: Push Press WOD: Run/Row/Ski, Burpees, WallBalls, Pullups Wednesday: HSPU, Box Jumps, Rope Climbs Thursday: Lunge, Snatches, Situps Friday: Technique: Hang Cleans WOD: Run, Row, Ski, Goblet Squats, Situps, Jumping Lunges, MB