Fun & Fitness

XLR8 WOD
20 Apr
by: Published in WODs

Monday
WOD: “Diane”
Hulk Strength Push Press
then
Deadlift: Men’s 225 / Women’s 150#
HSPU- No Ab Mat
21-15-9 Reps …For Time…

Tuesday
WOD: “Karen”
150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′

Wednesday
WOD:
10 KBS: Men’s 50# / Women’s 35#
11 Burpees
7R4T

Thursday
WOD:
Hulk Strength OHS
then
14 Knees to Elbow
19 Sit Ups
5R4T

Friday
WOD:
5K Run in < Men’s 27min / Women’s 30min
or
5K Row in < Men’s 23min / Women’s 25min

Saturday
WOD: “Crossfit Baseball”
1st Base = 10 Burpees
2nd Base = 10 Squats
3rd Base = 10 Push Ups
Home = 10 KBS: Men’s 50# / Women’s 35#

13 Apr
by: Published in WODs

Monday
WOD:

10 WB: Men’s 20# / Women’s 14#
10 Pull Ups
10 Box Jumps: Men’s 24″ / Women’s 20″
6R4T

Tuesday
WOD:

Odd Couple Deadlift
290M Row
50 Double Unders
5R4T

Wednesday
WOD:

7 Burpees
11 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

Saturday
WOD:

10 Pull Ups
10 KBS: Men’s 50# / Women’s 35#
10 Front Squats: Men’s 95# / Women’s 65#
10 Clean & Jerks: Men’s 95# / Women’s 65#
200M Plate Carry: Men’s 45# / Women’s 25#
20 min AMRAP

08 Apr

My wife (Kelly) introduced me to crossfit and I must say I was skeptical to say the least. I wasn’t sure what to expect because I had been doing the same boring gym routine for a while. I quickly found out that I hadn’t even scratched the surface of my fitness! Going to the gym now is my favorite part of the day! You don’t have to be motivated to workout you just have to show up and the rest will fall into place. The coaches and members of XLR8 are all welcoming and supportive of whatever your goals may be. I am very happy to be part of the XLR8 family and proud to have everyone there as a friend!

Joe Devenney
March Athlete of the Month

Page 1 of 1912345...10...Last »

Contact Us

Map-Drop-Down