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WOD Details at CrossFit XLR8/Movements only Monday:  Power Cleans, Pushups: Mobility Tuesday:  TTB, WallBalls, PVC Situps, MCB; Strength: Deadlifts Wednesday: Burpees, Rope Climbs, Snatch : Mobility Thursday:   Ski/Run/Row : Strength: Hang Clean Friday: HSPU, Double/Single Unders ; Ab Challenge Saturday: Pullups, Thrusters, Situps, KBS  

  WOD Details at CrossFit XLR8/Movements only Monday:  DBSP, Front Rack Lunges, Devil’s Press; Mobility Tuesday:  Front Squats, STOH; Mobility Wednesday: Row/Ski/Bike, HS Hold, Double Unders, Plank : Mobility Thursday:   CLOSED!!! HAPPY THANKSGIVING!!! Friday: ONE CLASS AT 8:30AM  Pullups, Pushups, Air Squats, KBS, Thrusters, Lunges, GTOH, Box Jumps, WallBalls Saturday: REGULAR CLASS TIME 9:30 am 

  WOD Details at CrossFit XLR8/Movements only Monday:  Run/Row, Burpees, KBS, Deadlift; Mobility Tuesday:  MBC, Pistols; Strength: Push Press Wednesday: Hang Cleans, Box Jumps, Burpee Broad Jump; Mobility Thursday:   Run/Row, Snatches, TTB, Situps; Strength: Thrusters Friday: Row/Bike, Situps, Pullups, Double Unders; Skill Work: HSPU Saturday: Power Cleans, Pullups, Pushups, Squats, Push Jerks, Clean and Jerks

WOD Details at CrossFit XLR8/Movements only THANK YOU VETERANS!!! Monday:  KBS, Run/Row/Ski : Strength: Squat Clean Tuesday:  Thrusters, Pullups, Situps; Mobility Wednesday: Snatch, Burpee Box Jump Overs ; Strength: Weighted Pullups Thursday: TTB, Pistols, Sled Push: Mobility Friday: Squat Clean, Row, HSPU, : Skill work: Double Unders Saturday: Wallballs, SDLHP, Box Jumps, Push Press, Row/Bike/Ski

KILL WEEK!!!!! READ YOUR EMAIL FOR DETAILS DETAILS AVAILABLE AT CROSSFIT XLR8 KILL MO Monday:   Mobility;  WOD: Muscle ups, Squats, Burpees, Pullups, Pullovers, MBC, RC KILL HAILEY Tuesday:  Strength: OHS; WOD:  HSPU, HSW, Situps KILL MATT Wednesday: Mobility; WOD: Row, Power Cleans, WallBalls KILL LINDSAY Thursday:   Strength: Shoulder Press WOD: RUN KILL JUSTIN Friday: Mobility; WOD:

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,

+ 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

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

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

WOD Details at CrossFit XLR8/Movements only Monday:  Double Unders, Box Jumps: Plank Challenge & Mobility Tuesday:  Ski/Run , Air Squats, Lunges, HSPU Wednesday: Burpees, Ski/Run/Situps:  HS Hold Challenge & Mobility Thursday:   Wallballs, Situps: Mobility Friday: Row/Run 5K   Saturday:  Ski/Run/Row,Lunge, Wall walks, HSW, Farmer’s Carry, Burpee Broad Jump