CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
02 Aug
by: Published in WODs

STAR WEEK!!!!!!!!EVERYONE IS UNLIMITED THIS WEEK!!!!!!!
WOD Details will be given on day

Monday
WOD: #1
Part A: Double unders
Part B: Wallballs
Pullups
Box Jumps
KTE

Tuesday
WOD: #2
Part A: Row
Part B: Deadlifts/Push Press
Air Squats/Burpee Box Jumps
Row

Wednesday
WOD: #3
Part A: Breathing Exercise
Part B: Tabata 20:10
KBS
Lunges
Burpees
Front Squats

Thursday
WOD: #4
Part A: Game: “Coach Says”
Part B: Clean & Jerk & Run

Friday
WOD: #5
Part A: Costume contest, anything goes
Part B: 0dd Couple:
Power Cleans/Burpee Box Jumps

Saturday
WOD: #6
Part A: Handstands/Planks
Part B: Run/Row
OHS/Burpee Pullups
Back Squats

26 Jul
by: Published in WODs

Monday
WOD:
42-30-18 reps for time of :
Wall Balls/SDLP (75/55)
Box Jumps/Push Press (75/55)

Tuesday
WOD: “Marco”
3R4T:
21 Pullups
15 HSPU
9 Thrusters (135/95)

Wednesday
Strength: Push Press/EMOM (10MIN)
WOD:
Complete AMRAP in 12 minutes of:
10 DB Squat Snatches
50 Double Unders

Thursday
WOD: “PK”
5R4T
10 Back Squats (225/150)
10 Deadlifts (275/185)
400m Sprint
Rest 2 minutes

Friday
WOD:
21 one legged squats with DB (65/45);
15 Clean and Jerks (185/125)
9 Muscle ups
Rest 10 minutes
21 Parallette HSPU
15 Snatches (165/105)
9 Muscle ups

Saturday
WOD:
80 Squats; 70 Pushups: 60 Pistols: 50 Cal Row;
40 OHS (75/55); 30 HSPU; 20 Thrusters(75/55)
10 Muscle ups

19 Jul
by: Published in WODs

Monday
WOD: CF OPEN 13.1
40 Burpees ; 30 Snatches
30 Burpees ; 30 Snatches
20 Burpees; 30 Snatches and so on…
17 min AMRAP

Tuesday
WOD: CF OPEN 13.2
5 Shoulder to OH
10 Deadlifts
15 Box Jumps
10 min AMRAP

Wednesday
WOD: CF OPEN 13.3
150 WallBalls
90 Double Unders
30 Muscle Ups
AMRAP 12 MIN

Thursday
WOD: CF OPEN 13.4
3 Clean & Jerks : 3 Toes to Bar
6 Clean & Jerks : 6 Toes to Bar
9 Clean & Jerks : 9 Toes to Bar
12 Clean & Jerks : 12 Toes to Bar
Continue adding 3 reps for 7 min AMRAP

Friday
WOD: CF OPEN 13.5
15 Thrusters
15 CTB Pullups
4 min AMRAP
Rest 2 min; Run 1 mile for time…

Saturday
WOD:”LUMBERJACK 20″
20 Deadlifts
20 KBS
20 OHS
20 Burpees
20 Pullups
20 Box Jumps
20 DB Squat Cleans
Run 400m between each movement

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