Monday WOD: “Lahcen” 800m Run : Deadlift (10k#/7k#) 400m Run : Squat (5k#/3.5k#) 200m Run : STOH (2.5k#/1.75k#) for time… You pick reps and weights for total pounds; one bar, no rack Tuesday WOD: “Backwards” 100 DU : 90 Situps : 80 Squats : 70 Lunges 60 Supermans : 50 KBS : 40 Box Jumps […]
ALL CrossFit XLR8 CLASSES WILL BE HELD IN PORT A MILE MARKER #26 : 10:30am BEACH WOD!!!! Then relax…. Bring your chairs, ice chest and prepare to have fun all day!!!
June 01 Saturday: Beach WOD!!! Read More »
Monday WOD: ALL CrossFit XLR8 CLASSES ARE CANCELLED NO CLASSES, MONDAY, MEMORIAL DAY: RESUME REGULAR CLASSES TUESDAY MAY 28TH HOMEWORK: “ANNIE” DOUBLE UNDERS/ SITUPS: 50-40-30-20-10 REPS EACH FOR TIME Tuesday WOD: “I” 9 BackSquats (135/95) 9 Burpees 15 Box Jumps (24″/20″) 15 AMRAP Wednesday WOD: “Love” 8 Clean & Jerks (115/75) 14 Pullups 14 Pushups
May 27-June 01, 2013 Read More »
ALL XLR8 Classes are CANCELLED TODAY! REGULAR CLASSES WILL RESUME TOMORROW, TUESDAY MAY 28TH.
May 27th Monday: MEMORIAL DAY Read More »
NO CrossFit on FRIDAY, SATURDAY AND MONDAY, MEMORIAL DAY CF REGIONAL COMPETITION SAN ANTONIO TEXAS REGULAR CLASSES WILL RESUME ON TUESDAY MAY 28TH.
May 24,25&27: ALL CrossFit XLR8 CLASSES ARE CANCELLED! Read More »
Monday WOD: “Karen” 150 WallBalls (20/14) for time… *Leaderboard Tuesday WOD: “OHS Maneater” Men: Row 290m OHS: 15-16-17-18-19 (75#) Women: Row 235m OHS: 11-12-13-14-15 (45#) for time… Wednesday WOD: HULK STRENGTH: DEADLIFT WOD: “Little Crazy” 18 Pullups 18 Pushups 4 Rounds for time… Thursday WOD: “Shoulder Stacker” 30 Double Unders 7 HSPU AMRAP 15 minutes
Monday WOD: “Diane” 21-15-9 Reps Deadlift: Men’s 225# / Women’s 150# HSPU For Time *Leaderboard* Tuesday WOD: “Got It” 11 Thrusters: Men’s 95# / Women’s 65# 11 Burpees 15 Min AMRAP Wednesday WOD: “R.I.P” Hulk Strength “Power Cleans” 40 Double Unders 11 Push Press: Men’s 115# / Women’s 75# 10 Min AMRAP Thursday WOD: “Randy”
Monday WOD: “Kelly” 400M Run 30 Box Jumps: Men’s 24″ / Women’s 20″ 30 WB: Men’s 20# / Women’s 14# 5R4T *Leaderboard* Tuesday WOD: Hulk Strength Push Press Then 50M Sprint 5 Burpees 8R4T Wednesday WOD: “Whoo-Hoo” 10R4T 10 SDLHP: Men’s 75# / Women’s 45# 10 Double Unders 15 MB Cleans: Men’s 20# / Women’s
Monday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Tuesday WOD: “Fools Test” 20 -> 2 Reps Burpees (Count down by 2’s) 2-> 20 Reps KBS: Men’s 50# / Women’s 35# (Count up by 2’s) ….For Time… Wednesday WOD: “Deadlift/ WB” 12-9-6-3 DL: Men’s 245# / Women’s 165# 40-30-20-10 WB:
Apr 29- May 04, 2013 Read More »
Monday WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups ….For Time…. *Leaderboard* Tuesday WOD: “WINNER WINNER CHICKEN DINNER” Winner’s WOD: TBA Loser’s WOD: TBA Wednesday WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the min) For remainder of each min C&J until 50 C&J are reached: Men’s 115# /
Apr 22- Apr 27, 2013 Read More »