Love from your XLR8 Staff!!! Monday: WOD: ASTHMA ATTACK 3 RUNS THEN 21 STOH/TTB 2 RUNS THEN 15 STOH/TTB 1 RUN THEN 9 STOH/TTB Tuesday: WOD: 6’S 2 WALL CLIMBS 10 M OH LUNGE 6 DL 6 BAR FACING BURPEES 10 M OH LUNGE 6 PULL UPS 8 MIN AMRAP Wednesday: WOD: BUY IN: BURPEE […]
March 27 – April 1, 2017 Read More »
Monday: WOD: “DAN” Buy in – 100 situps then: 3 bear complexes 10 toe to bar 10 burpee box jumps 3 rounds Cash out: 100 situps Tuesday: ODD COUPLE: Strict Pull Ups(odd) HSPU (even) WOD: 21-15-9 deadlift, wall balls Wednesday: WOD: 200 M Run 25 KBS 25 Burpees 25 Double Unders 25 Situps 20 min
March 20 – March 25, 2017 Read More »
Monday: WOD: Strength: Deadlifts: 5×5 WOD: 8 Burpees 8 Pullups 100m Run 7R4T Tuesday: WOD: 12 DB Snatches; 24 Weighted Lunge 48 Double Unders: 1 Rope Climb 20 min AMRAP Wednesday: WOD: Strength: Shoulder Press 5×5 WOD: 3 Thrusters 3 Burpee over bar EMOM for 10 Rounds then add 1 rep each minute Thursday: WOD:
March 13 – March 18, 2017 Read More »
Monday: WOD: “MOCROSSFIT” 250m Row 10 Push Press (115/75) 10 BackSquats (115/75) 200m Run 20 Situps 10 Hang Cleans (115/75) 3R4T Tuesday: WOD: Odd Couple: Deadlift and Plate Lunges WOD : 1 min of HSPU 1 min of Pullups 6min AMRAP Wednesday: WOD: “GROWING PAINS” 10 Double unders EMOM/7 min 2 KBS : 2 THRUSTERS
March 6 – March 11, 2017 Read More »