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 […]
Feb 24 – Mar 01, 2014 Read More »
Monday WOD: Hulk Strength Back or Front Squats then 25 Push Ups 400M Run 3R4T Tuesday WOD: “Poker Face” 20 HSPU Buy In, kippin ok 12 Box Jumps: Men’s 24″ / Women’s 20″ 12 KBS: Men’s 50# / Women’s 35# 6 Lunges each leg 12 Min AMRAP Wednesday WOD: “CHIEF” 3 Power Cleans (135/95) 6
Feb. 17 – Feb. 22, 2014 Read More »
Where do I begin?! I am truly humbled to have been named Athlete of the Month. Never would I have imagined being where I am today. When I heard CrossFit XLR8 would be opening up a second location in Calallen, to say I was excited, would be an understatement. Finally, our little community would be
January Athlete Of The Month: GINA ALANIZ Read More »
Monday WOD: CF OPEN 13.1 40 Burpees ; 30 Snatches 30 Burpees ; 30 Snatches 20 Burpees; 30 Snatches and so on… 17 min AMRAP Tuesday WOD: CF OPEN 13.2 5 Shoulder to OH 10 Deadlifts 15 Box Jumps 10 min AMRAP Wednesday WOD: CF OPEN 13.3 150 WallBalls 90 Double Unders 30 Muscle Ups
Feb 10 – Feb 15, 2014 Read More »
Monday WOD: SOUTH CENTRAL REGIONAL #4 100WallBalls 100 Pullups 100 Pistols 100 one arm db snatches for time… Tuesday WOD: SOUTH CENTRAL REGIONAL #5 Deadlift Box Jump 21-15-9 reps for time… Wednesday WOD: SOUTH CENTRAL REGIONAL #2 & #3 7 min OHS Ladder Rest 2 min 7 min AMRAP Burpee Muscle ups Thursday WOD: SOUTH
Feb. 3 – Feb. 8, 2014 Read More »