October 2024

Oct 28-Nov 2, 2024

WOD Details at CrossFit XLR8/Movements only Monday:  Row, TTB :  Strength: Snatch   Tuesday:  Deadlift, Pushups, Front Squat, Farmer’s carry: Mobility   Wednesday: Pullups, DU: Mobility   Thursday:   Lunge, MBC, WallBalls, Burpees : Strength: Back Squat   Friday: Snatches, Situps, Box Jumps; Skill Work : Handstand/walk   Saturday:  DB Box Step overs, Lunges, Devil’s Press, […]

Oct 28-Nov 2, 2024 Read More »

October 21 – 26,2024

+ WOD Details at CrossFit XLR8/Movements only Monday:  Thrusters, KBS, Burpees, Run/Row/Ski/Bike: Mobility Tuesday:  Shuttle Runs, Lunges, TTB; Strength: Bench Press Wednesday: Devil’s press, Row/Bike/Ski, Pullups, Pushups, Air Squats; Mobility Thursday:   Row/Ski/Run; Strength: Clean and Jerk Friday: Bench press, Back Squat, Snatch, Row/Ski/Bike; Skill Work Saturday:  Anniversary Party!!!! No regular class this day! Festivities start

October 21 – 26,2024 Read More »

October 14 – 10, 2024

WOD Details at CrossFit XLR8/Movements only Monday:  Burpee Box Jump Overs, Pullups/Rope Climbs  ; Strength: Front Squat Tuesday:  Devil’s press, TTB, Row/Ski/Run : Mobility Wednesday: Row/Ski, Lunges ; Strength: Push Jerks Thursday:   Muscle ups/Pullups, WallBalls, Situps, double unders ; Mobility Friday: Power Cleans, Burpees ; Skill work: Pistols Saturday:  Snatches, Plank holds, Row/Bike/Run/Ski

October 14 – 10, 2024 Read More »

WODS Oct 7-12, 2024

WOD Details at CrossFit XLR8/Movements only Monday:  Row/Ski/Bike, Power Clean, Push Jerks; Mobility   Tuesday:  Double Unders, TTB, Pushups Lunges : Strength: Deadlift   Wednesday: SDLHP, Ski/Row/Bike, Air Squats, Clean & Jerk, KBS; Mobility   Thursday:   Snatches, OHS/FS; Mobility   Friday: Run/Row, Wallballs, HSPU, Pullups: Strength: Hang Clean   Saturday:  Burpees, Pullups, Pushups, Situps, Air

WODS Oct 7-12, 2024 Read More »