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June 9-14, 2025

WOD Details at CrossFit XLR8/Movements only: Monday: COMMUNITY CUP WOD #1:  Box Jump Overs, DB Snatches, HSPU Tuesday:  COMMUNITY CUP WOD #2: Row, TTB, OHS, CTB Pullups Wednesday:  COMMUNITY CUP WOD #3: 1 RM Front Squat, 1 RM Hang Power Clean Thursday:   DU, Burpees, Run/Row: Mobility Friday:  Push Jerk, Air Squat, Push Press, Strict Press: […]

June 9-14, 2025 Read More »

June 2-7, 2025

  WOD Details at CrossFit XLR8/Movements only: Monday:  Double unders, Box Jumps, Power Cleans; Mobility Tuesday:  OH MB Lunge, WallBalls; Strength: Shoulder Press Wednesday:  Situps, Pistols Deadlifts; Mobility Thursday:   Farmer’s Carry, Turkish Getups, Strict Pullups, Pushups, Run/Row; Strength: Power Clean Friday:  Rope Climb/Rope Climb, OHS/FS Saturday:  Ski/Row/Bike, Thrusters, Burpees, Double Unders

June 2-7, 2025 Read More »

May 26-31,2025

WOD Details at CrossFit XLR8/Movements only: Monday:  MURPH : MEMBERS AND THEIR GUEST ONLY:                                8:30 AM CLASS ONLY!!! Tuesday:  KBS, DU, Situps, Row : Strength: Power Cleans Wednesday:  DL, WallBalls; Mobility Thursday:   Hang Cleans, Front Squat, Run, Floor Press: Mobility

May 26-31,2025 Read More »

May 19-24, 2025

WOD Details at CrossFit XLR8/Movements only: Monday:  Plate GTOH, 10m Sprints/Row/Ski : Strength: Shoulder Press Tuesday:  Deadlift, Row, Front Squats, Wall Walks : Mobility Wednesday:  Double Unders, Burpees, HSPU; Strength: Power Cleans Thursday:   Run, Squats, Pushups, Pullups; Mobility Friday:  Hang Cleans, TTB, Pistols ; Ab Challenge Saturday:  Snatches, KBS, Run/Row/Ski

May 19-24, 2025 Read More »

May 12 – 17, 2025

  WOD Details at CrossFit XLR8/Movements only: Monday:  Squat Cleans, Deadlifts, Row/Ski , HSW; Mobility Tuesday:  Devils Press, Lunges, Situps; Strength: Shoulder Press Wednesday:  Run, Pullups, Pushups, Squats  Thursday:   Bear Complex, TTB, Row; Mobility    Friday:  BBJO, HSPU, DU; Strength: Power Cleans Saturday:  Run, Wallballs, Burpees   

May 12 – 17, 2025 Read More »

May 5 – May 10, 2025

WOD Details at CrossFit XLR8/Movements only: Monday:  Run/Row, STOH, PC, Thrusters; Mobility Tuesday:  Ski/Bike/Row, Lunges, Deadlift; Mobility Wednesday:  Double Unders, Goblet Squats, KBS, OHKB Carry; Strength: Shoulder Press Thursday:  Row/Run, Pullups, Pushups, Air Squats ; Strength: Power Clean  Friday:  Row/Ski/Bike, TTB, Snatches, Burpees; Ab Challenge Saturday:  Ski/Bike/ Row, Bench Press, Rope Climbs         

May 5 – May 10, 2025 Read More »

April 28 – May 3, 2025

  WOD Details at CrossFit XLR8/Movements only: Monday:  TTB, Pullups, HSPU; Strength: Power Clean Tuesday:  Burpees, Double Unders DL,HC, STOH; Mobility Wednesday: Pushups, Strict Pullups, Air Squats; Mobility Thursday:  Lunges, Air Squats, Situps, Burpees ; Strength: Shoulder Press Friday:  Squat Cleans, Run, Thrusters; Ab Challenge Saturday:  Snatches, OHS, Burpees

April 28 – May 3, 2025 Read More »

April 21 – April 26, 2025

WOD Details at CrossFit XLR8/Movements only:   Monday:  Double Unders, Box Jumps, HSPU; Strength: Snatch Tuesday:  Deadlifts, Pushups; Mobility Wednesday: KBS, SDLHP, Lunges, Goblet Squat, Clean & Jerks; Strength: Back Squat  Thursday:  Run/Row, Pullups, Pushups, Squats Friday:  Cleans & Jerks, Box Jumps; Ab Challenge   Saturday:  Thrusters, Pullups, Rope Climbs

April 21 – April 26, 2025 Read More »

April 14-19, 2025

WOD Details at CrossFit XLR8/Movements only Monday:  Run/Row, Squat Cleans, HSW  : Mobility Tuesday:  Pullups/MU, Wallballs, Box Jumps : Strength: Snatch Wednesday: Farmers Carry, Situps, Row/Ski/Bike; Mobility  Thursday:  Row/Run, Pushups; Strength; Back Squat Friday:  DU, Hang Snatch, Strict Pullups; Skill work: Kip Saturday:  Thrusters, Pullups, Rope Climbs

April 14-19, 2025 Read More »