CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
01 Feb
by: Published in WODs

Monday
WOD:

200M Run to Start
Then 5R4T of:
10 Power Snatches
12 OHS: Men’s 95# / Women’s 65#
Ending with 200M Run

Tuesday
WOD:

1min Row: Men’s 275m / Women’s 235m
1min Burpees and Pistols
until 50 burpees and 50 Pistols are completed

Wednesday
WOD: “Glenn”

Odd Couple Front squats/strict pullups
then: 3 Hang Cleans (95/65); 3 burppe box jumps
Men’s 24″ / Women’s 20″
EMOM 13, then 1+HC+BBJ, each round till can’t complete

Thursday
WOD:

10 Deadlifts: Men’s 275# / Women’s 185#
18 Push Ups
4R4T

Friday
WOD: “Quatro Quado”

400m Run
40 KBS: Men’s 50# / Women’s 35#
10 Jump Squats

Saturday
WOD:

30 DU
25 Power Cleans: Men’s 95# / Women’s 65#
20 Lunges
15 Burpees
10 Pull Ups
5 HSPU
30min AMRAP

25 Jan
by: Published in WODs

Monday
WOD: odd couple Front Squats/and surprise!

then, 12 min AMRAP
100m Run – 10 Burpees
200m Run – 10 Burpees
300m Run – 10 Burpees
400m Run – 10 Burpees

Tuesday
WOD: 10 DB Snatches

100m Run
1 Sled Push
10 TTB
8R4T

Wednesday
WOD: odd couple : DEADLIFT
WOD: ” Back yard blitze”

5 pullups on the top of every minute
work on rest of the minute for completion of 50 Thrusters and 50 Power Snatches

Thursday
Z-MAX MARKER

Back squats and pushups

Friday
Odd Couple/ OHS
WOD: 30-20-10 REPS OF

HANG CLEAN
FRONT SQUATS

Saturday
Z-RELAY

Deadlift
Burpees

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