September 2012

“GIRLS VS. GUYS” AMRAP-10 min. 1 min. Air Squats 1 min. Burpees For each Rep = 1 point Losers: 400M Lunge Monday!

Monday “Fran” 3R4T 21-15-9 Thrusters(95/65); Pullups *Leaderboard* Tuesday “Hulk-Backsquat” then: 5R4T – 11 Burpees; 7 C&J(135/95) Wednesday Skill & Strengths – you pick & we will help Thursday “Hulk-DB Shoulder Press”; Max 500M Row; 100 KBS for time(50/35) Friday “Girls vs. Guys”-10 min.[1 min. Air Squats; 1 min. Burpees]for each rep = 1 point Losers:

Saturday, September 29th We will be having a Beach WOD on Saturday, Sept. 29th at 10am. Port Aransas, mile marker #26. We will have a WOD then eat, so bring your food and your family for a fun day!!! There will not be any WODs at XLR8 on Saturday, Sept. 29th including CF Kids. We

We have started a burpee challenge…you can join anytime! 50 burpees a day, for 40 days. Burpees can be done throughout the day, doesn’t have to be done all in one day, just 50 every 24 hrs. Sign up today, on front foyer whiteboard and keep a track of your days here. You can do

Monday “Nancy” 5R4T-400M Run; 15 OHS(65/95) *Leaderboard Tuesday 5R4T-10 Thrusters(95/65); 10 Hang Cleans(95/65); 10 Box Jumps Wednesday “Hulk Strength” Deadlift then: mini wod:Max 2K Row Thursday “ACE AMRAP” 15 min. 30 DU or 20 Burpees; 14 Pullups; 5 HSPU Friday “I love burpees” 8R4T-200m Run; 16 air squats Saturday (no classes at gym)-10:00 AM –

Monday Hulk Strength-Front Squats; Row Test-Partner; HSPU 1-1st min. 2-2nd min. etc….. Tuesday “Bad Hair Day” For time…Pullups; KBS(50/35); 200M Plate Walk(45/35) – 30,25,20,15,10,5 reps. Wednesday 1 Squat Clean(135/95); 1 Pushup; 1 Ring Dip; (each set increase + 1 rep) AMRAP 15 min. (each set unbroken) Thursday Hulk Strength-Back Squats; then…Row(270/235); DU 25-26-27-28-29 (5R4T) Friday

Monday “Badger” 3R4T – 30 Squat Clns(95/65); 30 Pullups; Run 800M Tuesday “Hulk-Shoulder Press” then: 1 Burpee-1st min; 2 Burpee-2nd min.; 3 Burpee-3rd min…until can’t complete Wednesday “Hulk-Deadlift” then: 4R4T – 10 Pushups; 10 KBS(50/35) Thursday 4R4T – 25 Double Unders; 25 Box Jumps; 25 OHS(PVC Lunge); 25 Situps Friday Row 2K; 50 WB(20/14); Row

Monday- 10:00 am WOD only “Murph”: 1 mi run; 100 pullups; 200 pushups; 300 squats; 1 mi run Tuesday 5R4T: 10 deadlifts(275/185); 10 front squats(135/95) Wednesday 5R4T: 10 push press(135/95); 10 KTE; 1min. plank hold Thursday AMRAP-15min.: 10 pistols(ea.leg); 200m plate OH carry; 25 double unders Friday 25 lateral burpee BJ; 500m row; 25 lateral