CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
22 Mar
by: Published in WODs

Monday
Odd Couple : front squats

WOD:
1. Row Test with a Partner
2. HSPU Ascending Each Min Until Cant Complete

Tuesday
WOD: “Bad Hair Day”

Pull Ups
KBS: Men’s 50# / Women’s 35#
200M Overhead Plate Carry: Men’s 45# / Women’s 35#
Reps of 30, 25, 20, 15, 10, 5 …For Time…

Wednesday
WOD:

1 Squat Cleans: Men’s 115# / Women’s 75#
1 Push Up
15 min AMRAP, Increasing by 1 rep each round

Thursday
WOD:

400M Run
10 Box Jumps: Men’s 24″ / Women’s 20#
3 Wall Climbs
4R4T

Friday
WOD:15.5

TBA: CROSSFIT OPEN GAMES
WWW.CROSSFITGAMES.COM

Saturday
WOD: “Lieutenant Dan”

200M Run
10 Power Snatches: Men’s 24# / Women’s 75#
10 SDLHP
20 DU or 15 Burpees
5R4T

15 Mar
by: Published in WODs

Monday
WOD: “Mary”

5 HSPU
10 Pistols
15 Pullups
20 min AMRAP

Tuesday
Odd Couple: Snatches

WOD:
Burpees 1 on each min ascending until can’t complete
Rest 3 min , Row 1000m

Wednesday
Odd Couple Back Squats

WOD:
10 Push Ups
10 KBS: Men’s 50# / Women’s 35#
4R4T

Thursday
WOD:

25 Double Unders
25 Box Jumps: Men’s 24# / Women’s 20″
25 Overhead PVC Lunges
25 Sit ups
4R4t

Friday
WOD:15.4

TBA: CROSSFIT OPEN GAMES
WWW.CROSSFITGAMES.COM

Saturday
WOD:

Row 2k; 50 Wallballs
Row 1k: 35 Wallballs
Row 500m : 20 Wallballs
for time…

08 Mar

I’m happy to go to Crossfit because it helps with my sports. My favorite time at Crossfit is being with my family because we spend more time together and we have fun. My favorite memory is when I was doing Crossfit Kids and we were playing ultimate dodge ball with Zeph. I can’t wait till I can do more than my parents, sister and big brother. I like waking up at 5 am every day because it wakes me up for my day. I love to try new things at Crossfit like toes to bar. It is exciting to break personal records. One day I hope to break my favorite football player’s box jump record of 60 inches. –DAVID KARL 5th grade

We all know that pushing ourselves and actually getting up to do something is a pain. But when you realize, Wow… the only person I’m cheating is myself, if I don’t get to the gym today.  That’s when you really realize that you should start pushing yourself to do what you thought you couldn’t do or didn’t want to do. When you start seeing the results, that’s when it ALL clicks together. It’s not like I enjoyed coming to Crossfit when I started I just wanted to be like every other kid my age and not get up until I had to get ready for school. But things don’t always happen the way you expect them to. My experiences and my memories have all been fantastic at Crossfit. I’m more than glad I have a mom and and dad that push me to my limits, drag me out of bed every morning and most importantly, loving me enough to do these things. I’m so blessed to have the wonderful and caring family that I do. I’m also very grateful and feel VERY blessed to have ALL of these wonderful abilities that God has given to me. –REBEKAH KARL 6th grade

Crossfit has affected my everyday life in many ways both physically and mentally. I have come to enjoy Crossfit because it helps me in every aspect of my life. I’ve learned how to push myself harder than I thought possible. I’ve worked muscles I didn’t know I had.

One experience I vividly remember is my first workout. I had come in for the first time not knowing what to expect. I wore jeans thinking I was just going to be signing up and meeting coaches, but they wanted me to start right away. So while the class was doing one workout I started Cindy. I wish I had worn workout clothes, but when I looked at the workout, I thought to myself that it didn’t seem so bad. I couldn’t have been more wrong. As time progressed I became weaker and I was having trouble doing a single pull up even with a blue band to help me out. By the end of it I was relieved.

I could not have predicted that I would still be coming 5 days a week almost 2 years later, but here I am, and it’s all thanks to my dad for dragging me out when I really didn’t want to come.  There is no way I could have accomplished what I have without his help. –CHRIS KARL 10th grade

A big thanks to Molly for having such an awesome and inspiring place for us to come and experience together as a family. Thank you to all the coaches that have been patient, uplifting and encouraging. Thank you to all of the XLR8 members that have stopped to say kind and encouraging words to our kids and reassuring them that we do this out of love and calling CPS was not necessary. :)

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