CrossFit XLR8 - Fun and Fitness

Fun & Fitness

XLR8 WOD
20 Apr

BEACH WOD AT ROCKPORT BEACH

10AM, BRING THE FAMILY!

NO REGULAR CLASSES AT GP OR CALALLEN

LUNCH TO FOLLOW, PLEASE BRING A DISH AND LET’S HAVE FUN!

19 Apr
by: Published in WODs

Monday
ODD COUPLE: Push Press/L-sit holds

10 Power Cleans (135/95)
1 Sled Push
10 Burpees
15 AMRAP

Tuesday
WOD:

10 Pullups
20 Backsquats (135/95)
5R4T

Wednesday
WOD:

ODD COUPLE Shoulder Press/Lunges
Then
Death by 100m Run (12 Rds)

Thursday
WOD: “Joey”

1 KBS – 1 Farmer’s carry
2 KBS – 1 Farmer’s carry
until 20 KBS is complete
Everytime you set the KB down, 10 Burpees

Friday
WOD: ODD COUPLE: Deadlifts

EMOM: Bear Complex (95/65)
1 the 1st minute, 2 the second minute
So on until you cannot complete within that minute

12 Apr
by: Published in WODs

Monday
WOD: “Nancy”

400M Run
15 OHS: Men’s 95# / Women’s 65#
5R4T *Leaderboard*

Tuesday
WOD:

10 Thrusters: Men’s 95# / Women’s 65#
10 Hang Cleans: Men’s 95# / Women’s 65#
10 Box Jumps: Men’s 24″ / Women’s 20″
5R4T

Wednesday
WOD:

ODD COUPLE: Deadlift
Then
Max Effort 2k Row or 1 mile Run

Thursday
WOD: Row Row Row your Boat

1 min Row (270/235)- 1 min Burpees
1 min Row (270/235) – 1 min Clean and Jerks (95/65)
1 min Row (270/235) – 1 min Power Snatches (95/65)
2 Rounds Record Reps of only those that follow completed Row.

Friday
WOD: “I Love Burpees”

200M Run
16 AS
8R4T

Saturday
WOD: “Charlie Horse”

7 Power Cleans (135/95)
14 Pushups
13 Box Jumps (24″/20″)
6R4T

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