Monday WOD: “Elizabeth” Squat Cleans: Men’s 135# / Women’s 95# Ring Dips 21-15-9 Reps …For Time… Tuesday WOD: “Snatch” Snatch 1-1-1-1-1 then 150 Double Unders every time you mess up, do 10 Wall Balls: Men’s 20# 10′ / Women’s 14# 9′ Wednesday WOD: 10 Power Cleans: Men’s 95# / Women’s 65# 10 Push Ups 10R4T […]
July 29- Aug 03, 2013 Read More »
Monday WOD: “Isabel OR Grace” Isabel – 30 Snatches: Men’s 135# / Women’s 95# OR Grace – 30 Clean & Jerks: Men’s 135# / Women’s 95# Tuesday WOD: “Bell Work” Hulk Back Squats 10 KBS: Men’s 50# / Women’s 35# 10 OHS (one arm): Men’s 50# / Women’s 35# 10 Min AMRAP Wednesday WOD: “Random”
Monday WOD: “Big Brown Bear” 1 Bear Complex EMOM (115/75) Burpee Pullup AMRAP in 10 minutes Rest 3 minutes AMRAP in 3 minutes Double Unders Tuesday WOD: “Shoulder Complex” Hulk Strength Power Cleans then 5 Shoulder Press 10 Push Press 15 Power Jerk Men’s 95# / Women’s 65# …For Time.. Wednesday WOD: “Don’t Put It
Monday WOD: Regionals 2012 #2 2K Row 50 Pistols 30 Hang Cleans: Men’s 95# / Women’s 65# Tuesday WOD: Regionals 2012 #3 10 One Arm Snatches: Men’s 45# / Women’s 35# 50M Sprint Run 1 Mile Wednesday WOD: Regionals 2012 #4 40 BS / FS / OHS 30 Pull Ups 20 STOH Men’s Weight 95#,
First of all, and everyone says this, but it’s true–Behind every great athlete is a great COACH or in this case -COACHES. CrossFit XLR8 has the best coaches – very supportive, knowledgeable, and always FUN. A little over a year ago I suffered a severely ruptured disc in my cervical spine. My left arm was
June Athlete of the Month: SANDY SUGGS Read More »
We will have a Noon class, then Open Gym from 1-3 pm only for observance of Independence Day.
Announcement: NOON CLASS on July 4th, Thursday Read More »