January 2025

Jan 27- Feb 1, 2025

WOD Details at CrossFit XLR8/Movements only Monday:  Pullups, Ring Pushups, Deadlift, Front Squat; Power Up: Gymnastic movement work Tuesday:  Run, Lunges, KBS, Farmer’s Carry: Strength: Clean & Jerk Wednesday: Double Unders, Situps, Power Cleans; Power Up: Unlock Skill work Thursday:   Pistols/DB Step Ups; Strength: Deadlifts Friday: Snatches, TTB, Box Jumps; Power Up: Weight lifting or […]

Jan 27- Feb 1, 2025 Read More »

Jan 20-25, 2025

WOD Details at CrossFit XLR8/Movements only Monday:  Hang Cleans, Bench Press: Power up: Gymnastic Movement Work   Tuesday:  Pullups, DL, Run : Mobility   Wednesday: Burpees, Push Press, Push Jerk, Shoulder Press, Box Jumps, Burpee Box Jumps: Power Up: Gymnastic Move or Lift Work   Thursday:   Bent over Rows, KBS, Goblet Squats, Sled Push :

Jan 20-25, 2025 Read More »

Jan 13-18, 2025

                  WOD Details at CrossFit XLR8/Movements only Monday:  Deadlifts, Front Squats, Clean and Jerks, Run/Row: Power up: Gymnastic Skill Tuesday:  Pullups, Wallwalks: Strength: Thrusters   Wednesday: Power Up Day; Mid-point WOD : Unlock skill; time permitting Thursday:   Burpees, Air Squats, Box Step Overs, TTB, DU; Strength: Push

Jan 13-18, 2025 Read More »

Jan 6 – Jan 11, 2025

WOD Details at CrossFit XLR8/Movements only Monday:  Cliff Hangers, DB Snatch, Burpee Box Jump Overs; Strength: Shoulder Press   Tuesday:  Cleans/Run : Power Up Skill Work: Gymnastic movement   Wednesday: HSPU, MBC, Double Unders/Pullups : Strength: OHS : Unlock Skill Work   Thursday:   Ski/Bike/Row, Deadlift, Burpee over Bar   Friday: Bike/Row/Ski, Lunges, Burpee Broad Jump:

Jan 6 – Jan 11, 2025 Read More »