October 15 – October 20, 2018


Monday: WOD: “No Excuses No Regrets”
500M Row
40 Double Unders
30 Plate Jump Burpees
20 Thrusters: Men’s 135# / Women’s 95#
…For Time..

Tuesday: WOD: “Crossfit Ninja”
20 SDLHP: Men’s 75# / Women’s 45#
20 Push Press: Men’s 75# / Women’s 45#
10 Box Jumps: Men’s 30″ / Women’s 24″
200M Run
3R4T

Wednesday: WOD: “Infinity”
400M Run
30 Deadlifts: Men’s 225# / Women’s 135#
30 Plate Jump Burpees
30 Pull Ups
200M Run
30 KBS: Men’s 50# / Women’s 35#
30 Double Unders
30 Overhead Squats: Men’s 95# / Women’s 65#
100M Run
20 min AMRAP

Thursday: WOD:
Strength: 10 Min- 2 Clean and Jerks/3 HSPU
then
7 Min of Burpees

Friday: WOD: “Min on Min off”
Row 1 min, Rest 1 min for 20 min
Men’s = 3k Row Women’s = 2,500M Row
(skill work)

Saturday: WOD: Partner WOD
5 C & J (135/95)
10 TTB
15 Pushups
20 Wall Balls (20/14) (10’/9′)
8R4T or 25 Min Cutoff

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
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