October 22 – October 27, 2018


Monday: WOD:
BUY IN: 400M Run; 10 WB: Men’s 20# / Women’s 14#
10 Pull Ups
10 Box Jumps: Men’s 24″ / Women’s 20″
6R4T CASH OUT: 10 HSPU UNBROKEN

Tuesday: WOD:
Strength: EMOM 6 Min: Front Squats/Turkish Get Ups
10DB SNATCH; 25 Situps
20 GOBLET SQUATS/60 DOUBLE UNDERS
3R4T

Wednesday: WOD: “BEYONCE”
7 Burpees
7 Overhead Squats: Men’s 95# / Women’s 65#
5R4T

Thursday: WOD: “Get Some”
200M Run —> 200M Run —> 200M Run
21 P.Snatch—> 15 P.Snatch—> 9 P.Snatch
21 Squats —> 15 Squats —> 9 Squats
Men’s 95# / Women’s 65#

Friday: WOD: “Gregory”
8 Burpees
8 Deadlifts: Men’s 225# Women’s 150#
8 Thrusters: Men’s 95# / Women’s 65#
4R4T; then death by 10m

Saturday: ONE CLASS ONLY AT 10 AM
ANNIVERSARY PARTY!!!!!!
WE WILL BE TAKING OUR PICTURE AT 10 AM AND THEN DOING WOD. WE WILL BE HAVING CELEBRATION LUNCH FOLLOWING WOD AND RECOGNIZING OUR VESTED MEMBERS!!!!! EVERY ONE IS WELCOME COME HELP US CELEBRATE!!!!!
WOD: “THE WODING DEAD”
4K ROW; 400 SQUATS
400 SITUPS; 200 KBS
IS THIS A PARTNER WOD? HMMM…

We will be having our Anniversary Party Today!!!

       

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CrossFit Journal: The Performance-Based Lifestyle Resource
Cross Fit XLR8
202 Hwy 35
Gregory, TX 78359
361-444-3316