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
WOD: 10 DB Snatches
1 Sled Push
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
Back squats and pushups
Odd Couple/ OHS
WOD: 30-20-10 REPS OF
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.
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 :
*Make checks payable to CrossFit XLR8
You will get access to the video feed once your payment is received.
21 KBS: Men’s 50# / Women’s 35#
12 Pull Ups
Odd Couple Thrusters/Pistols
25m oh plate lunge: Men’s 45# / Women’s 25#
30 HSPU (kip)
40 Pull Ups
50 KBS: Men’s 50# / Women’s 35#
60 Sit Ups
First *Pick a Strength*
Then Death by DU 5-10-15-20
Death by 10M Run & Squat (1 squat & 1 Run)
One Set Is:
7 Rounds of 5 Sets … Go for Max
NO REGULAR CLASSES
IN-HOUSE COMPETITION IN PROGRESS AT GP LOCATION!!!