CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
23 Aug
by: Published in WODs

Monday
WOD: “Isabel OR Grace”
Isabel – 30 Snatches: Men’s 135# / Women’s 95#
OR
Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95#

Tuesday
WOD: “Bell Work”
Hulk Back Squats
10 KBS: Men’s 50# / Women’s 35#
10 OHS (95/65)
10 Min AMRAP

Wednesday
WOD: “Random”
500M Row
15 Burpees
30 Squats
15 Pull Ups
400M Run
3R4T

Thursday
WOD: “Gene”
200M Row
6 – 10M Bear Crawl
200M Row
20M Burpee Broad Jump
15 Min AMRAP

Friday
WOD: Race #8
25 Hang Cleans
HSPU/ROPE CLIMB
LUNGES

Saturday
WOD: “Eva”
Run 800M
30 KBS
30 Pull Ups
5R4T

16 Aug
by: Published in WODs

Monday
WOD: “Big Brown Bear”
1 Bear Complex EMOM (115/75)
Burpee Pullup
AMRAP in 10 minutes
Rest 3 minutes
AMRAP in 3 minutes Double Unders

Tuesday
WOD: “Shoulder Complex”
Hulk Strength Power Cleans
then
5 Shoulder Press
10 Push Press
15 Power Jerk
Men’s 95# / Women’s 65#
…For Time..

Wednesday
WOD: “Don’t Put It Down”
100 Wall Balls: Men’s 20# / Women’s 14#
Every time you stop do 10 Pull Ups!
Run or Row afterwards

Thursday
WOD: “Max Overhead”
Hulk Strength Deadlifts
then
Overhead Squats: Men’s 95# / Women’s 65#
AMRAP 5 Min

Friday
WOD: RACE #7
3000M Row
100 Pushups/100 Pullups
Team of 3

Saturday
WOD: “Tired Fran”
1 Mile Run
then
Thrusters: Men’s 95# / Women’s 65#
Pull Ups
21-15-9 Reps …For Time…

09 Aug
by: Published in WODs

Monday
WOD:
Odd Couple Strength Back or Front Squats
then
25 Push Ups
400M Run
3R4T

Tuesday
WOD: “Poker Face”
20 HSPU Buy In, kippin ok
12 Box Jumps: Men’s 24″ / Women’s 20″
12 KBS: Men’s 50# / Women’s 35#
6 Lunges each leg
12 Min AMRAP

Wednesday
WOD: “CHIEF”
3 Power Cleans (135/95)
6 Pushups
9 Squats
5 cyles, max rounds in 3 min, 1 rest between cycles

Thursday
WOD:
Odd Couple Strength Deadlifts/Ring Dips
then
1 Burpee & 1 Double Under in first min
2 Burpee & 2 Double Under in second min
Ascending until cannot complete in the min

Friday
WOD: TABATA HMMMM
WallBalls
Pullups
Push Press
Box Jumps

Saturday
WOD: “CF BASEBALL”
It’s so fun!

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