Monday WOD: 200M Run to Start Then 5R4T of: 10 Power Snatches 12 OHS: Men’s 95# / Women’s 65# Ending with 200M Run Tuesday WOD: “Row’d Kill” 1min Row: Men’s 275m / Women’s 235m 1min Burpees until 50 burpees are completed Wednesday WOD: Hulk Strength Frontsquats 1 Box Jump –> 1 Pull Up First Min, […]
Sept 30- Oct 5, 2013 Read More »
Monday WOD: “Helen” 400m Run 21 KBS: Men’s 50# / Women’s 35# 12 Pull Ups 3R4T Tuesday WOD: “Hulk Thrusters” Hulk Strength Thrusters …then… Row Relay Row 250M 100M Plate Carry: Men’s 45# / Women’s 25# 4R4T Wednesday WOD: “Evil” 30 HSPU (kip) 40 Pull Ups 50 KBS: Men’s 50# / Women’s 35# 60 Sit
Sept 23- Sept 28, 2013 Read More »
Monday WOD: “Lucky” 50 Deadlifts: Men’s 225 / Women’s 150 Every pause do 50 burpees Tuesday WOD: Hulk Strength Pull Ups (strict) Then 50 Double Unders 50 Back Extentions 3R4T Wednesday WOD: “Oblideration WOD #1” 5 Squat Cleans: Men’s 135# / Women’s 95# 20 KBS: Men’s 50# / Women’s 35# 200M Run 3R4T Thursday WOD:
Sept 16- Sept 21, 2013 Read More »
· XLR8 will be hosting a USA Weightlifting Certification on September 14th and 15th. The cost is $495. Please let me know if you are interested or if this would be for you. · We will not be having regular classes in GREGORY on that Saturday, September 14th due to the USA Weightlifting Certification. BUT
XLR8 Reminder: September 14th and 15th Read More »
CrossFit XLR8 is now taking applications for a Child Care Provider. Applicant must be available on: 4:15pm – 7:15pm Monday to Thursday 4:15pm – 6:30pm Friday 9:15am – 11:30am Saturday Child care experience preferred. If interested and for more details, please contact Molly at molly@crossfitxlr8.com or 361.441.8886.
Announcement: Looking for Child Care Provider Read More »
Monday WOD: “Diane” Hulk Strength Push Press then Deadlift: Men’s 225 / Women’s 150# HSPU- No Ab Mat 21-15-9 Reps …For Time… Tuesday WOD: “Karen” 150 WB: Men’s 20# @ 10′ / Women’s 14# @ 9′ Wednesday WOD: 10 KBS: Men’s 50# / Women’s 35# 11 Burpees 7R4T Thursday WOD: Hulk Strength OHS then 14
Sept 9- Sept 15, 2013 Read More »
I have always said that my name and the word “athlete” should never be used in the same sentence. This is all thanks to my height and speed, or lack thereof. Therefore, to even be considered for the Athlete of the Month is very flattering. I have exercised for many years and tried all the
August Athlete of the Month: JOE B. FLECK Read More »
Monday WOD: 10 WB: Men’s 20# / Women’s 14# 10 Pull Ups 10 Box Jumps: Men’s 24″ / Women’s 20″ 6R4T Tuesday WOD: Hulk Strength Deadlift 290M Row 50 Double Unders 5R4T Wednesday WOD: 7 Burpees 11 Overhead Squats: Men’s 95# / Women’s 65# 5R4T Thursday WOD: “Get Some” 200M Run —> 200M Run —>
Sept 2- Sept 7, 2013 Read More »