Movements for Week (Variation details available at XLR8) Monday: Snatches, TTB, OHS/FS, Pullups, Double Unders Tuesday: Strength: Thrusters (rep max) Row/Ski, STOH, Burpee over bar Wednesday: WallBalls, HSPU, Run ; Mobility Thursday: Strength: Back Squat (rep max) ; WOD: Pullups, Pushups, Sit-ups, Lunges Friday: Burpess/Devil’s Press, KBS, Goblet Squats; Mobility Saturday: Row/Bike/Ski, […]
April 1 – April 6 , 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Situps, Bear Complex, Burpee Box Jumps AWARDS CEREMONY FOR OPEN!!!! PLEASE COME ALL!! 6:15PM TUESDAY! Tuesday: Strength: BackSquats WOD: Deadlift, WallBalls Wednesday: Strength: Thrusters: WOD: Run/Row, KBS, Burpees, Double Unders, Situps Thursday: Technique: Hollow rocks and Kipping WOD: Row, Bench Press/Pushups Friday:
March 25 – March 30, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Double Unders, Burpee Box Jumps and Deadlift EMOM Tuesday: Power Cleans, WallBalls/Run, Row, Ski : Strength: Back Squats Wednesday: HS pushups, SumoDeadlift High Pulls, Lunges Thursday: 5 Pullups, 10 Pushups, 15 Squats, then Row, Ski Strength: Thrusters Friday: Run/Row/Ski, Overhead Squats/Front Squats
March 18 – March 23, 2024 Read More »
Movements for Week (Variation details available at XLR8) Monday: Technique: Ring Dips; WOD: Bear Complex/Row Tuesday: Strength: Back Squat; WOD: KBS, Burpees, Power Cleans Wednesday: Man Makers, Front Squat, Row; DBSP, Air Squats, Pushups : or Gymnastic wod/ skill work Thursday: Strength: Thuster: WOD: Run, TTB, Goblet Squats Friday: Open WOD 24.2 (TBA Thursday 2pm:
March 4- March 9, 2024 Read More »