CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
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

23 Jan
by: Published in News and Updates

If you want to watch the In House Competition but can’t make it to XLR8 this Saturday, we have a solution for you!

You can watch the live video feed of the competition on your computer, cellphone or tablet device wherever you happen to be. Your friends and relatives can also get the video feed and watch you compete from anywhere in the world, as long as they have an internet connection. The video feed will remain accessible online after the competition for 1 week so if you are competing in the event, you can watch yourself and your fellow ninjas after the event to review your technique, performance and re-live your glorious moments of athletic perfection.

All you need to do is click this link to send an email request and for a small fee of $7 you will then get a link that will give access to video feed. You can also forward this to any of your friends and relatives and have them click the same link and we will get them set up.

And there’s more!!!!

Active XLR8 members who sign up will continue to have access to the daily video feed of the WOD action at XLR8 until April 1st, at which point you can continue your subscription if you like for $25 per year.

Payment Options:

After you reply to this email – you can make your $7 payment by
1) Paypal – send $7 through paypal to [email protected]
2) Bring $7 (Cash or Check) to XLR8. You can even pay after the competition (if you aren’t going to watch it live).
3) Mail check or money order to :

CrossFit XLR8
509 Pinehurst
Portland, TX
78374
*Make checks payable to CrossFit XLR8

You will get access to the video feed once your payment is received.

Happy viewing!

3,2,1….GO!

Mo

18 Jan
by: Published in WODs

Monday
WOD: “Helen”

400m Run
21 KBS: Men’s 50# / Women’s 35#
12 Pull Ups
3R4T

Tuesday
WOD:

Odd Couple Thrusters/Pistols
…then…
Row Relay
Row 250M
25m oh plate lunge: Men’s 45# / Women’s 25#
4R4T

Wednesday
WOD: “Evil”

30 HSPU (kip)
40 Pull Ups
50 KBS: Men’s 50# / Women’s 35#
60 Sit Ups
70 Burpees
for time…

Thursday
WOD: “Death”

First *Pick a Strength*
Then Death by DU 5-10-15-20
Death by 10M Run & Squat (1 squat & 1 Run)

Friday
WOD: “Bear”

One Set Is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 Rounds of 5 Sets … Go for Max

Saturday
NO REGULAR CLASSES
EITHER LOCATION!!!!
IN-HOUSE COMPETITION IN PROGRESS AT GP LOCATION!!!

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