Monday WOD: “Cindy” 5 Pull Ups 10 Push Ups 15 Squats 20 min AMRAP Tuesday WOD: “Fools Test” 20 -> 2 Reps Burpees (Count down by 2’s) 2-> 20 Reps KBS: Men’s 50# / Women’s 35# (Count up by 2’s) ….For Time… Wednesday WOD: “Deadlift/ WB” 12-9-6-3 DL: Men’s 245# / Women’s 165# 40-30-20-10 WB: […]
Apr 29- May 04, 2013 Read More »
Monday WOD: “Jackie” 1,000M Row 50 Thrusters @ 45# 30 Pull Ups ….For Time…. *Leaderboard* Tuesday WOD: “WINNER WINNER CHICKEN DINNER” Winner’s WOD: TBA Loser’s WOD: TBA Wednesday WOD: “In Over My Head” HSPU Men-4 Women-2 (Every min on the min) For remainder of each min C&J until 50 C&J are reached: Men’s 115# /
Apr 22- Apr 27, 2013 Read More »
GIRLS VS. BOYS Round 3 for this Friday, April 19th. Every woman participating will earn a point for the women’s team for each rep. Yes, and every participating man will earn a point for the men’s team for every rep. Strength in numbers, people….BE THERE!!! Just saying… Girls 2, Boys 0 Rules: may do any
Monday WOD: “Fran” Thrusters: Men’s 95# / Women’s 65# Pull Ups 21-15-9 Reps …For Time… *Leaderboard* Rest 3min the run 1 mile Tuesday WOD: Hulk Strength Backsquats Then 11 Burpees 7 C&J: Men’s 95# / Women’s 65# 5R4T Wednesday WOD: Strict or Kipping Pull Ups Then Skill & Strength, you pick coaches help Thursday WOD:
Apr 15- Apr 20, 2013 Read More »
Pic from crossing the finish line at the Rock and Roll Half Marathon. I have been blessed to be part of Crossfit XLR8 since October of 2009. When I started Crossfit, I was not sure what I was getting myself into. I thought it was another “class” that I would attend for a couple of months and
Kelsey Seibert: Athlete of the Month March 2013 Read More »
Monday WOD: Hulk: Front Squats 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday WOD: 10 Pullups or Rope Climb 20 Backsquats (135/95) 5R4T Wednesday WOD: Hulk Strength Shoulder Press Then Death by 100m Run (12 Rds) Thursday WOD: “Joey” 1 KBS – 1 Farmer’s carry 2 KBS – 1 Farmer’s carry Everytime you
Apr 08- Apr 13, 2013 Read More »
Tomorrow night (April 02, 2013) is “XLR8 night out.” Deadlifts…
XLR8 Night Out – April 02, 2013 Read More »
We will not be having a Beach WOD this Saturday, there will be regular classes instead at XLR8.
WOD for Saturday, April 6th: CHARLIE HORSE!!! Read More »